Weight Vest Weighted Inverted Row Exercise - How To Video & Tips
Try this exercise
Middle Back
Cable Machine
Intermediate
Pull
Shoulders, Trapezius
The cable face pull with external rotation builds your rear delts and middle traps while fixing rounded shoulders. It's perfect for balancing all that pushing work.
1. Set cable machine at face height with rope attachment. Stand arm's length away. 2. Grab rope with overhand grip, arms extended forward. Keep your core tight. 3. Pull rope toward your face, leading with your elbows. Keep them high throughout the cable face pull with external rotation. 4. At your face, rotate your hands outward so knuckles face the ceiling. Squeeze your shoulder blades together. 5. Slowly return to start position with control. Don't let the weight snap back during your cable face pull with external rotation.
• Keep your elbows higher than your wrists throughout the entire cable face pull with external rotation movement • Pull the rope apart as you bring it to your face - this hits your rear delts harder • Stand with feet shoulder-width apart and lean back slightly to counter the cable tension during cable face pull with external rotation • Focus on squeezing your shoulder blades together at the top of each rep
• Using too much weight and letting your elbows drop below your wrists during cable face pull with external rotation • Pulling the rope to your chest or neck instead of directly to your face level • Rushing the external rotation part of the cable face pull with external rotation - this kills the rear delt activation
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer targeting your middle back with cable face pull with external rotation 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends 🏆
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