Face Pull
Face Pull targets muscle groups around your shoulder joints—specifically the posterior deltoids and rotator cuff muscles like the infraspinatus—improving scapular stability and strength.
INTERMEDIATE
Dumbbell Face Pull With External Rotation
Dumbbell Face Pull with External Rotation is an upper body exercise that mainly targets the rear deltoids, rhomboids, and middle trapezius (traps). The exercise also improves the shoulders in general and the rotator cuff muscles.
Instructions
- Sit on a bench with one leg bent and your foot on the bench. Hold a dumbbell in your hand on that side and bend your arm to 90 degrees to place your elbow over your bent knee, forearm parallel to the floor.
- Rotate your arm so that the dumbbell moves directly over your knee. Pause and then lower the dumbbell to the starting position.
Tips
- Keep your wrist straight as you move.
- Keep your elbow still throughout the exercise.
Alternative Exercises
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