Weight Training

Face Pull exercise

The face pull is an effective upper-body exercise that targets the rear deltoids, traps, and external rotators of the shoulders. It improves posture, shoulder health, and balance between pressing and pulling movements.

Face Pull exercise demonstration

How to perform Face Pull

  1. Attach a rope handle to a cable machine at upper chest or face height.
  2. Grab the ends of the rope with an overhand grip and step back until the cable is taut, keeping a slight bend in your knees.
  3. Pull the rope toward your face by driving your elbows out and back, keeping your upper arms parallel to the floor.
  4. At the end of the movement, your hands should be next to your ears and your shoulder blades squeezed together.
  5. Slowly return to the starting position under control.
  6. Repeat for the desired number of reps, keeping tension in the shoulders and avoiding momentum.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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