Cable Face Pull with External Rotation
The cable face pull with external rotation is the gold standard for upper back health, targeting the mid traps and rotator cuff simultaneously. Pull the rope to your face, then rotate your hands upward into a double-bicep pose.
How to Perform
Set the cable at upper-chest or face height with a rope attachment.
Pull the rope toward your face with elbows high and wide.
At the end of the pull, rotate your hands upward so your arms form a goal-post shape.
Squeeze the mid-traps and external rotators for a two-count.
Return with control to the starting position.
Common Mistakes to Avoid
Skipping the external rotation at the end, which misses the rotator cuff benefit.
Pulling too low (to the chest), which turns it into a row.
Using too heavy a weight and losing the rotation quality.
Muscle Activation
Variations
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