Face Pull

Setup

1. 01Set the cable at roughly face height with a rope attachment.
2. 02Grip both rope ends with thumbs back toward you.
3. 03Step back to load tension and stand tall.
4. 04Brace lightly and pull the shoulder blades down.

Execution

1. 01Pull the rope toward the face with the elbows leading.
2. 02Drive the elbows high and wide as the hands separate.
3. 03Externally rotate so the knuckles finish facing back.
4. 04Return under control without losing posture.

Checkpoints

• -Elbows stay at or above shoulder height.
• -Hands split apart toward the ears at the finish.
• -The upper back squeezes without shrugging.
• -Torso stays upright and quiet.

Common mistakes

• -Using too much weight and turning it into a row.
• -Letting the elbows drop and losing the rear-delt focus.
• -Shrugging the upper traps to finish.
• -Leaning back to heave the load.