Face Pull
shoulder exercises Mid/lower trapezius, external rotators
Horizontal pull with external rotation. Excellent for rounded shoulders and scapular dyskinesis.
Execution
- Cable or band set at face height
- Pull toward the face while separating the hands
- Externally rotate at the end of the pull
- Finish with full scapular retraction
- 3 sets x 15 reps
Cues
- Elbows high and back
- Separate the hands at the end
- Squeeze the shoulder blades together
Common Errors
- Pulling down instead of toward the face
- Missing external rotation
- Too much load
Progressions
- Light band -> Cable -> Add external rotation -> Tempo
Related Patterns
- rounded shoulders
- scapular dyskinesis
- upper crossed syndrome
- rotator cuff weakness