Face Pull (Rear Delt)

Setup

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

How to do it

1. Pull the rope toward your face, separating the ends as they approach your ears.
2. Drive your elbows high and back, keeping them level with or slightly above your shoulders.
3. Squeeze your shoulder blades together at the peak of the movement.
4. Control the rope back to the starting position without letting the weight stack crash.
5. Keep your chest up and core braced throughout the entire rep.

Watch out for

• ✗Pulling the rope too low toward the chest instead of splitting it toward the ears.
• ✗Using momentum by leaning back excessively rather than isolating the rear delts.
• ✗Letting the elbows drop below shoulder height, which shifts emphasis away from the rear delts.