The Best New Exercises for Every Part of a Man's Body Read more: http://www.menshealth.com/mhlists/The_Best_New_Exercises/Cable_Face_Pull_with_External_Rotation.php#ixzz2J0fi59u4

By: Adam Campbell, M.S., C.S.C.S.

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Cable Face Pull with External Rotation

 The benefit: Works your upper back's scapular muscles and the rotator cuff muscles of your shoulders. Collectively, these muscles, which tend to be weak in most guys, are the key to stable, healthy shoulders and a strong upper body.

How to do it: Attach a rope to the high pulley of a cable station (or a lat pulldown station) and grab an end with each hand. Back a few steps away from the weight stack until your arms are straight in front of you. In one movement, pull the middle of the rope toward your eyes as you flare your elbows out, bend your arms, and squeeze your shoulder blades together. (Your hands should end up in line with your ears.) Pause, then reverse the movement back to the start.

No weights? You can still build your upper back, with a body-weight exercise called the Floor Y Raise.