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Face Pull with External Rotation

Angle-Based Images: Face Pull with External Rotation Video
Angle-Based Images: Face Pull with External Rotation Video
Angle-Based Images: Face Pull with External Rotation Video
Angle-Based Images: Face Pull with External Rotation Video
Angle-Based Images: Face Pull with External Rotation Video
Face Pull with External Rotation: Step 1
Step 1 Sit at a cable station and grab each side of the rope attachment with palms facing each other. Sit back and allow the weight to slightly pull your shoulders forward. Keep the arms straight (parallel to the floor) so you feel tension in the cable.
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Face Pull with External Rotation: Step 2
Step 2 With the upper body stationary and chest elevated, pull the rope towards your nose. As the rope approaches your nose, externally rotate arms at the elbow so your knuckles are facing the ceiling at the end position. Return the weight by fully extending the arms back to the starting position.
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Progressions & Variations

Tips

Keep your head stable and your chin parallel to ground throughout the movement.

Be certain to squeeze shoulder blades together.

Related Exercises

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