Elite Physique The New Science of Building a Better Body

Face Pull
HORIZONTAL PULL
The face pull simultaneously strengthens and builds the rhomboids, middle traps, and
external rotators. Sufficient strength of those muscles is crucial to shoulder health.
This exercise should be part of any resistance training program, which is why you’ll see
it programmed so frequently in this book.
HOW TO DO IT
1. Stand tall with your arms held in front and parallel to the floor. Loop a long resistance
band across the back of your wrists with your palms facing forward, fingers
spread and pointing up (see figure a). Step back to generate tension on the band.
2. Perform a horizontal row, and then at the halfway point of the motion, externally
rotate the shoulders until the upper arms are slightly below parallel to the floor
(see figure b).
3. Slowly reverse the motion and repeat.
a
b
ADVANTAGE
The face pull improves shoulder integrity by simultaneously strengthening the external
rotators and scapular retractors.
COACHING CUE
This exercise can also be performed by looping the band through the clip of a cable
with the pulley set at a lower chest height. The cable will extend toward you as you pull
the band closer to your body.
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