Face Pull
Horizontal pull with external rotation. Excellent for rounded shoulders and scapular dyskinesis.
shoulder exercises Mid/lower trapezius, external rotatorsExecution
- 1Cable or band set at face height
- 2Pull toward the face while separating the hands
- 3Externally rotate at the end of the pull
- 4Finish with full scapular retraction
- 53 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
- 1Light band -> Cable -> Add external rotation -> Tempo
Related Patterns
rounded shouldersscapular dyskinesisupper crossed syndromerotator cuff weakness
