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An exercise that can help you beat shoulder pain
Medical expert of the article
Last reviewed: 04.07.2025
Face Pull with External Rotation
Strengthen your shoulder muscles with a new version of a classic exercise.
If you have suffered from shoulder pain in the past or want to avoid it in the future, this exercise is for you. This unique movement involves pulling your arms toward you while rotating them upward. It targets the particularly vulnerable scapular muscles that stabilize the shoulder joints. Try doing this exercise once or twice a week at the end of your upper body workout.
- Advantages
You will strengthen your rear deltoids and lower trapezius muscles. Your shoulder blades will be pulled back and down.
- How to perform the exercise
Attach the rope to the cable on the high pulley and hold the ends of the rope in each hand, palms facing each other and thumbs facing you.
Take a few steps back from the block until your arms are straight in front of you and you feel tension in the cable.
Pull the rope toward your eyes so that your hands are level with your ears. You should be in a classic heavyweight pose called the "double bicep pose."
Allow your arms to slowly straighten out in front of you.
- Advice from our experts
Lifting too heavy can be hard on your balance and technique. Start with two sets of 15-20 reps. As you get more comfortable, add weight and reduce the number of reps (but do at least 8 per set).
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