What's going on guys, I'm Jacob and this is my Hobbit friends, no rain and we're going to show you how to do the face pool. Now, what do people say to the face pool or the cable face pool will bull proof your shoulders? Whilst this may be true and I dare say no exercise in isolation will fix your shoulders. It is a great movement if it's performed correctly and that's what we're going to show how to do today. So most people will perform this standing if you're new to the exercise. A much better idea is to sit or kneel because you're going to have a much greater base of support and that's the ability to mean that you're just going to be able to control your scapula a little bit more. And that brings me to the most important thing about this exercise is we need to learn how to control our scapula through what's called scapula feral rhythm. So when we start the movement we want to set up, squeeze the blues to make sure that we're in a neutral spine here not leaning back too much. And we're going to let our shoulders just roll forward over our ribcage a little bit so it's going to turn down a little bit in our area and let your shoulders roll forward perfect. So you can see that the scapula is spread out there. Next part of the movement is we're going to roll the shoulders back. So we're attracting depressing and then we're going to pull the cable towards our eye line and hold there. And now we want to get the rear darts and all those roads ahead of us firing up. So we're going to make sure we squeeze the rope and we're pulling it apart. So creating tension through the rope and you can see there is huge back, everything's firing up and then a big stretch out and we're going to see that protrusion and that big stretch and that reach there like that. And then again we're tracked and we're going to pull the rope apart, squeeze, go on and a really good cue I like to think about with this one is keeping your knuckles facing the ceiling and making sure that your palms are on the rope at the whole time. So we're going to compensate it and get inflection extension at the wrist and that way it'll take out tension from your upper back. So keeping the wrist still and then stretching out. And you can see there my wrist are spying, saying nice and nutritional, flopping about shoulders back, big squeeze and that's a pretty Facebook right there. So that's how you perform the Facebook probably guys. If you have any questions make sure you hit us up and make sure you like the video, subscribe to the channel and follow my RISM on ISL for all your games.