# Face Pull with External Rotation

URL: https://heatsy.app/ex/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: Shoulders, Back

## Muscles

- Main: Deltoid, Infraspinatus, Teres Minor
- Helps: Trapezius, Rhomboids
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Cable Station

## Technique

1. Set a rope on a cable station at about upper-chest to face height and grip it with both hands, palms facing down.
2. Step back until the cable is tight and stand tall with a slight lean back.
3. Pull the rope toward your face, elbows high and wide, spreading the ends apart.
4. Once the hands are beside your ears, rotate your forearms up so your fists point to the ceiling.
5. 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.

## Alternatives

- [Face Pull](https://heatsy.app/ex/face-pull)
- [Suspension Trainer Face Pull](https://heatsy.app/ex/suspension-trainer-face-pull)
- [Cable External Rotation](https://heatsy.app/ex/cable-shoulder-external-rotation)