Cable Face Pull with External Rotation
The cable face pull with external rotation adds an overhead rotation at the end of the standard face pull. This advanced variation builds rear delt mass while strengthening the rotator cuff muscles critical for shoulder health.
How to Perform
Set a cable with rope attachment at upper chest height.
Pull the rope toward your face, splitting the ends apart as your elbows reach shoulder height.
Rotate your fists upward until your arms form a goal-post position overhead.
Reverse the motion under control — rotate back down, then extend arms forward.
Common Mistakes to Avoid
Using too much weight, which makes the external rotation sloppy and ineffective.
Pulling with the biceps instead of initiating the movement with the rear delts.
Skipping the external rotation at the top, which defeats the purpose of this variation.
Leaning back excessively to cheat the weight toward you.
Muscle Activation
Variations
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