Face Pull

The technique.

1. 01

   Set the cable pulley to chest height and attach a rope attachment.

2. 02

   Grasp the rope with a neutral grip (palms facing each other), step back to create tension.

3. 03

   Pull the rope towards your face, aiming for your forehead or nose.

4. 04

   Actively externally rotate your shoulders as you pull, flaring elbows out and back.

5. 05

   Squeeze your rear delts and upper back, then slowly release the rope back.

What goes wrong.

• ×Using too much weight, turning it into a bicep curl.
• ×Not externally rotating the shoulders, limiting rear delt activation.
• ×Shrugging shoulders up to your ears, losing proper scapular rhythm.
• ×Rounding the back or leaning back excessively, losing stability.
• ×Rushing the eccentric phase, losing tension and control.