E.R. Bar Pull The At-Home Face-Pull Alternative

Aloha my friends!

The face-pull (see GIF #1 below) is one of the best exercises that exist for overall shoulder health — partly because it works the usually under-developed shoulder external rotators so well, including the essential teres minor rotator cuff muscle.

However, what do you do if you don’t have access to a cable machine?

There are a few alternatives that are equally effective, including a dumbbell variation that I’ve demonstrated before. But today I want to give you one I developed that you can do at home using nothing but a broom handle (or something similar) and a wall!

I call it the E.R. Bar Pull (E.R. is short for External Rotation). Here’s what it looks like:

I’m using a PVC pipe here, but a broom handle, a golf club, a walking stick or anything similar will work just as well!

You’ll sit on the ground a few feet in front of a wall (or anything solid), and wedge one end of it against the wall behind you, holding onto the other end with your hand next to your head and your shoulder abducted (elbow raised out to the side 90°). Make sure that you’re gripping it with your thumb pointing backwards.

Then you’ll alternate between slowly leaning back as far as you can, and then pulling yourself back up using the same muscles and movement that you would with a cable face-pull.

Just make sure to use your ARM and not your ABS to pull your body up / forward!! Focus on using your shoulder & back more than your biceps as much as you can as well.

I personally like this version even more than a standard face-pull, and it’s equally if not more effective while working the target muscles in slightly different ways / at slightly different angles… so even if you do always have access to a cable machine, I recommend working this variation into your routines!

Application: Work the E.R. Bar Pull into your routines as a Face-Pull alternative, especially if you don’t have access to a cable machine!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 29  | How To Do Face-Pulls With Free Weights! (Dumbbells)

2) Week 15  | The Key to Strengthening the Rotator Cuff! (Teres Major vs Infraspinatus)

Relevant Research Article(s):

1) Muscle activity pattern of the shoulder external rotators differs in adduction and abduction: an analysis using positron emission tomography

Relevant Dr. Gains YouTube Video(s):

1) Why is Shoulder Pain in Lifting So Common??? (Principle of Internal & External Rotation Explained)

Relevant Dr. Gains Program(s):

1) Gains Without Pains Series Total Shoulder Program (V2)