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Pull · Upper Body

Cable W Pull (Face Pull Variation)

Coaching cues

High cable with rope; pull to face — then rotate into a W shape
Elbows high and wide; hands pull behind the ears at the end
The W position targets the posterior rotator cuff and mid-traps
Hold the W for 2 seconds; return slowly

▷ Watch proper form

Common faults 2

W position is incomplete — hands don't reach behind the ears

External rotation range isn't reached; infraspinatus and teres minor are underloaded.

Overactive muscles

Pec majorAnterior deltoid

Corrective work

Foam RollPectorals↗StretchDoorway pec stretch↗

Elbows drop below shoulder height

W becomes a row; posterior rotator cuff is taken out of the movement.

Overactive muscles

Latissimus dorsiTeres major

Corrective work

Foam RollLats↗StretchLat stretch (kneeling overhead)↗

More Pull movements

Pull-up / Lat Pulldown

Seated Cable Row

Single-arm DB Row