Cable Face Pull With External Rotation
Pull · shoulders · intermediate
Start
FinishHow to do it
Set a rope at eye height and pull it to your forehead, then keep pulling as you rotate the forearms up so the hands finish above the elbows in a goalpost shape.
Muscles worked
Primary: shoulders · Also works: rotator cuff, traps, rhomboids
Equipment
Cables
Common mistakes
- Loading it heavy enough that the rotation at the end disappears — this is a light-weight movement
- Letting the elbows drop below shoulder height during the rotation
- Rotating only the wrists instead of rotating at the shoulder joint
Variations
- Half-kneeling rope face pull
- Face pull with a three-second hold in the goalpost
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Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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