Face Pull

Setup

Attach a rope handle to a cable machine at upper chest height. Stand facing the machine with feet shoulder-width apart, grasp both ends of the rope with an overhand grip, and step back until your arms are fully extended.

How to do it

1. Pull the rope toward your face, leading with your elbows high and wide.
2. Separate the rope ends as they approach your face, driving your hands past your ears.
3. Squeeze your shoulder blades together while rotating your knuckles back toward your ears.
4. Keep your elbows higher than your wrists throughout the entire movement.
5. Control the return to the starting position without letting your shoulders roll forward.

Watch out for

• ✗Pulling the rope too low toward the chest or chin instead of splitting it around eye level.
• ✗Using momentum by leaning back excessively rather than keeping the torso stable.
• ✗Dropping the elbows below the wrists, which shifts emphasis away from the rear delts.