Face Pulls

Face Pulls is an exercise used to work the rhomboids, posterior deltoid and external rotators of the shoulder.  This is an excellent exercise for athletes to do because it helps balance out all the pressing they typically do.  Make sure that when coaching this exercise you place your fingers on the thoracic spine between the scapulae to cue the athlete and prevent substitution. 

Have the athlete assume a wide base of support.  Attach a rope to the cable and place it at where approximately 90 degrees of shoulder flexion occurs.  Have the athlete grasp the end of the rope with a pronated grip and elbows extended.  Next, cue the athlete to pull the rope toward their face while simultaneously externally rotating the shoulders.  The end position should show the “V” part of the rope close to the face with the elbows flexed and shoulders externally rotated.  Make sure to look for substitutions at the low back region.