Face Pull
Rear Deltoids
Rhomboids
Trapezius
Rotator Cuff
Cable
Setup
Set a rope attachment on a cable machine at chest height. Grasp the rope with an overhand grip, thumbs pointing towards you. Take a few steps back to create tension. Stand with feet shoulder-width apart and a slight bend in your knees.
How to perform
- Pull the rope towards your face, aiming for your nose or forehead.
- As you pull, externally rotate your shoulders, so your knuckles face the ceiling at the end of the movement.
- Squeeze your shoulder blades together.
- Slowly return to the starting position with control.
Form cues
- Keep your chest up and torso stable.
- Lead with your hands, not your elbows.
- Focus on the "squeeze" between your shoulder blades.
Common mistakes
- Using too much weight, causing you to lean back and use momentum.
- Letting your elbows drop below your shoulders.
- Shrugging your shoulders up towards your ears.
- Not pulling the rope far enough back.