General exercise guide
Face Pull with External Rotation
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Primary
Back
Secondary
Rear deltoids, Rotator cuff
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Face Pull with External Rotation could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Face pulls with external rotation are the complete shoulder health exercise. You pull the rope toward your face while rotating your hands outward, training rear delts and rotator cuff simultaneously. Every lifter who presses should do these.
When to use it
Use for shoulder health for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
The external rotation at the end is what makes this exercise special. Pull to your face, then rotate so your thumbs point behind you and hands end beside your ears. This rotation is the rotator cuff training portion.
What muscles does the Face Pull with External Rotation work?
Also targets: Shoulders, rotator cuff
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Step-by-step: Face Pull with External Rotation
- 1
Set cable at face height with rope.
- 2
Pull rope toward face.
- 3
Separate hands and rotate externally.
- 4
End with hands beside ears.
- 5
Squeeze rear delts for optimal results.
- 6
Return with control.
What are the best tips for the Face Pull with External Rotation?
Full external rotation at end.
Great for shoulder health.
Light weight, high reps.
Feel rear delts and rotator cuff.
When to Use the Face Pull with External Rotation
Do face pulls with rotation 2-3 times per week, either as a warm-up or at the end of upper body sessions. Include them every pressing day to balance your shoulder muscles. High reps (15-20) with light weight works best.
Mistakes to watch for on the Face Pull with External Rotation
Not externally rotating.
On an upper-body pulling movement like the Face Pull with External Rotation, this mistake can shift work away from your Rear deltoids. Keep your torso stable and guide the load through the intended pulling path.
Using too much weight.
Loading more weight than you can control on the Face Pull with External Rotation often creates compensations that shift work away from your Rear deltoids. Reduce the load until each rep follows the intended path.
Pulling too low for optimal results.
On an upper-body pulling movement like the Face Pull with External Rotation, this mistake can shift work away from your Rear deltoids. Keep your torso stable and guide the load through the intended pulling path.
Who should do the Face Pull with External Rotation?
All fitness levels looking to build strength and muscle definition.
How to Program the Face Pull with External Rotation
Strength12-15 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth15-20 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance20-25 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 15-20 reps. Rest 45s.
Where Face Pull with External Rotation fits in your workout
This is one example of how Face Pull with External Rotation could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Face Pull with External Rotation3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Face Pull with External Rotation?
Other Variations
- Band Face Pull with Rotation
Variation Details
Band Face Pull
Use a resistance band. Great for home workouts and travel.
Band Pull-Apart
Pull a band apart at chest height. Similar muscles, different angle.
Rear Delt Fly
Dumbbells or cables for rear shoulder isolation.
Cable Row
Compound pulling for overall back development.
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Safety Notes
- Light weight.
- Full rotation.
- General fitness education only. This is not medical advice or a rehabilitation protocol. Stop if you feel pain, and follow a licensed healthcare professional for an injury, medical condition, or return after surgery.