Cable Face Pull with External Rotation
The face pull finished by turning the forearms up until the hands sit above the elbows, which adds work for the rotator cuff.
How to do it
Setup
Rope on a pulley at head height or higher, an end in each hand, a step back so the arms are long.
Steps
- Pull the rope to the face, elbows high.
- Rotate the forearms up until the hands are above the elbows.
- Reverse the rotation, then let the arms go long.
Common mistakes
Rotating before the elbows reach the face: pull first, then turn. Elbows dropping as the hands rise: keep them at shoulder height. Arching the back to get the hands up: ribs down; lighter stack.
Breathing
Exhale on the pull, inhale on the return.
