If you've struggled with shoulder pain in the past or want to avoid it in the future, this move is for you. It's a new spin on an exercise called the face pull, courtesy of Bill Hartman, P.T., C.S.C.S., a physical therapist in Indianapolis and an expert at MensHealth.com/personaltrainer. This unique movement -- pulling your arms toward you while rotating them up -- targets your back's typically weak scapular muscles, which stabilize your shoulder joints. Try it once or twice a week at the end of an upper-body training session.
The Benefit
Strengthens your rear deltoids and lower trapezius, pulling your upper body into its natural alignment, with the shoulder blades back and down.
How To Do It
1. Attach a rope to the high pulley of a cable station and grab an end with each hand so your palms face each other, thumbs toward you.
2. Back a few steps away from the weight stack until your arms are straight in front of you and you feel tension in the cable.
3. Pull the rope toward your eyes so your hands end up just outside your ears. You should be positioned in the classic bodybuilder's "double-biceps pose."
4. Allow your arms to straighten out slowly in front of you.
Our Expert's Tips
Lifting too much weight can throw off your balance and technique. Start with two sets of 15 to 20 reps. As this becomes easier, add weight and reduce the number of reps (while still completing 8 or more per set).
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