Cable Face Pull
ShouldersIsolationPullCableBeginner
A pull to face height finishing in external rotation. It is the exercise that DIRECTLY trains the infraspinatus and the rest of the rotator cuff — the forgotten muscles of any pressing routine.
How to perform
- 1.Rope at face height on the cable.
- 2.Grab with palms facing each other and step back.
- 3.Pull the rope toward your forehead, pulling your hands apart.
- 4.Finish with your knuckles pointing backwards: that is the external rotation.
- 5.Return under control without letting the shoulder drift forward.
Common mistakes
- ●Going too heavy and losing the final rotation
- ●Shrugging
- ●Pulling to the chest instead of the face
- ●Arching your back to help
Proper technique
The ROTATION picks the weight, not the pull: if your knuckles do not end up pointing back, it is too heavy. Elbows level with your hands or higher. Light weight, high reps.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rear deltoid
- Infraspinatus
Secondary
- Teres minor
- Rhomboids
- Mid traps
- Lower traps