Face Pulls

The Face Pull is an excellent exercise for targeting the rear deltoids, rhomboids, and external rotators of the shoulder, crucial for shoulder health and posture. Set a cable pulley at chest or eye level with a rope attachment. Grip the rope with an overhand grip, step back to create tension, and pull the rope towards your face, focusing on externally rotating your shoulders and squeezing your shoulder blades together at the end of the movement.

How to perform it

Set the pulley at chest or eye level.
Pull the rope directly towards your face, not your chest.
Focus on externally rotating your shoulders as you pull.
Squeeze your shoulder blades together at the end of the movement.
Keep your elbows high and wide.

Common mistakes

Using excessive weight, leading to an arm-dominant pull.
Rounding the upper back instead of retracting the scapulae.
Pulling too low towards the chest.
Not achieving full external rotation at the end of the movement.

Related exercises

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