Exercise · Form & cues
Face Pulls — form guide
Rear Delts · External Rotators · Mid Traps. Equipment: Cable Machine + Rope. Difficulty: Beginner.
TEMPO
1-2-2-0
This exercise saves shoulders. The external rotation at peak is everything — most people forget it. Hands should end up beside your ears, not your chin.
Cues
- Cable set at forehead height or higher
- Pull rope apart as you pull it toward face
- External rotate at peak — thumbs point behind you
- Elbows stay at or above shoulder level
- Light weight. Always. This is not an ego exercise.
Common mistakes
- Heavy weight destroys form and range
- Pulling to chin level — front delt bias
- Elbows dropping — loses rear delt isolation
Injury notes
Mandatory for rounded shoulders. Do 20–25 reps, 3x/week minimum
Progression
Volume over load. 2–3 sets of 20 reps. Add reps before weight.