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Lying Face Pull and External Rotation

Exercise Machine / Expert
  • Shoulders
  • Traps
  • Biceps
  • Middle Back
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0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
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How to do the Lying Face Pull and External Rotation - Learn Proper Lying Face Pull and External Rotation Form

  1. Step 1: Place a flat bench under a high pulley or a lat pulldown machine and attach a rope to the cable.
  2. Step 2: Lie down on the bench with the rope hanging above you at chin level. Grasp each end of the rope with your hands. Palms facing each other and thumbs toward you.
  3. Step 3: Begin exercise by flaring elbows out, bending your arms while pulling the middle of the rope to your eyes so that your hands end up outside your ears. Pause, then let weight back up. This completes one rep.

Lying Face Pull and External Rotation Variations and Lying Face Pull and External Rotation Alternatives

  1. Variation 1: Perform face pull standing up on a chin-height cable pulley machine.

Lying Face Pull and External Rotation Tips

  1. Tip 1: This exercise is good for those who have trouble maintaining an upright position when performing a traditional face pull.
  2. Tip 2: The end position should look like you are flexing your biceps with knuckles facing your ears and elbows bent.

Lying Face Pull and External Rotation Records and Lying Face Pull and External Rotation Statistics from Site Users

Lying Face Pull and External Rotation - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ShouldersVery Easy
Default ShouldersBeginner
Default ShouldersIntermediate
Default ShouldersIntermediate
Default ShouldersIntermediate
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Lying Face Pull And External Rotation Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Biceps blue Middleback blue Shoulders orange

Lying Face Pull And External Rotation Equipment

Lying Face Pull And External Rotation Training Details

The lying face pull and external rotation is a exercise machine exercise that primarily targets the shoulders and to a lesser degree also targets the traps, biceps, and middle back.

The only lying face pull and external rotation equipment that you really need is the following: flat bench and cable machine. There are however many different lying face pull and external rotation variations that you can try out that may require different types of lying face pull and external rotation equipment or maye even require no equipment at all.

Learning proper lying face pull and external rotation form is easy with the step by step lying face pull and external rotation instructions, lying face pull and external rotation tips, and the instructional lying face pull and external rotation technique video on this page. The lying face pull and external rotation is a pull exercise for those with a expert level of physical fitness and exercise experience. Watch the lying face pull and external rotation video, learn how to do the lying face pull and external rotation, and then be sure and browse through the lying face pull and external rotation workouts on our workout plans page!

Lying Face Pull And External Rotation Sports


Lying Face Pull And External Rotation Force Type: Pull
Lying Face Pull And External Rotation Mechanics Type: Compound

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