Face Pull with External Rotation
Also known as: Face Pull and Rotate, Cable Face Pull with Rotation, Face Pull to Front Double Biceps
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a rope on a cable station at about upper-chest to face height and grip it with both hands, palms facing down.
- Step back until the cable is tight and stand tall with a slight lean back.
- Pull the rope toward your face, elbows high and wide, spreading the ends apart.
- Once the hands are beside your ears, rotate your forearms up so your fists point to the ceiling.
- Reverse the rotation, then extend the arms slowly to the start.
Cues
- Pull first, then rotate; do not mix the two.
- Keep the elbows up at shoulder height or above.
- Use a weight light enough to keep the rotation clean.
Common mistakes
- Using heavy weight and leaning back.
- Letting the elbows drop during the rotation.
- Skipping the rotation by stopping at the pull.
- Shrugging the shoulders.