Movement overview

The Cable Supinated Face Pull is an upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.

Step-by-step cues

1. Attach a rope handle to a high pulley on a cable machine.
2. Stand facing the machine with feet shoulder-width apart.
3. Grasp the rope with an underhand (supinated) grip, palms facing up.
4. Step back slightly to create tension in the cable, keeping arms extended.
5. Engage your core and maintain a slight bend in your knees.
6. Pull the rope towards your face, leading with your elbows and keeping them high.
7. Focus on squeezing your shoulder blades together as you pull.
8. Pause briefly when the rope is near your face, ensuring full contraction of the rear deltoids.
9. Slowly extend your arms back to the starting position, maintaining control.
10. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows above shoulder level throughout the movement to maximize rear deltoid engagement.
• Maintain a neutral spine and avoid arching your back during the exercise.
• Use a light to moderate weight to ensure proper form and prevent injury.
• Focus on controlled movements rather than speed to enhance muscle activation.
• Breathe out as you pull the rope towards your face and inhale as you return to the starting position.
• Ensure that your wrists remain straight and avoid excessive wrist flexion or extension.