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ShouldersCableIsolation — shoulder horizontal abduction

Face Pull

Reviewed by Bryan Cortez, MS

Pull to the eyes, rotate the knuckles back — light, high-rep, every week.

Rep Sweet Spot
12-25
Sets
2-4
sets
RIR
0-1

How to do it

Setup

  • Rope on a high-ish cable, step back into tension, arms extended at eye level.

Execution

  • Pull the rope toward the eyes/forehead, hands spreading apart, externally rotate so the knuckles end facing back; squeeze, control out.

Common Errors

  • Going too heavy to externally rotate
  • Pulling to the chest instead of the eyes/forehead
  • Shrugging the traps
  • No pause in the rotated end position

No-Fly Zone

under 10 reps (heavy kills the external-rotation benefit and the rear-delt focus)

Programming

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If it hurts

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The Evidence

Builds rear delts and shoulder health. Does NOT build pressing strength or the other delt heads.

SFR — 4.5

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.