EXERCISE · CABLE

Face Pull with External Rotation

Shoulders

Set a rope attachment at roughly face height and pull it toward you, elbows flaring out wide and hands finishing beside your ears, thumbs pointing back. That part is a standard face pull, drawing your shoulder blades together as the rope comes in. At the end of the pull, rotate your hands and forearms further back and up, like you're pushing your fists toward the ceiling behind you, adding an external rotation on top of the row. That extra twist works the muscles that hold your shoulder blade in place through the rotation, rather than just the pulling muscles a plain face pull hits.

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