PulseLyf

How to do a Face Pull correctly

A cable pull toward the face with a rope attachment, aimed at the upper back and rear shoulders.

Setup

1. Set a cable pulley at about face or upper-chest height and attach a rope.
2. Grip the rope with your palms facing each other.
3. Step back to create tension, with feet staggered and your chest up.

Execution

1. Pull the rope toward your face, separating the two ends of the rope as you go.
2. Keep your elbows high and out to the sides, with your hands finishing around forehead or ear level.
3. Pause briefly and squeeze your shoulder blades back.
4. Return with control until your arms are straight and the cable still has tension.

Common mistakes

• Pulling down toward the chest, which turns it into a low row.
• Leaning back to use body weight instead of the upper back.
• Using a weight so heavy that the torso swings.
• Shrugging the shoulders up toward the ears.

Muscles worked

Primary: Rear deltoids and the upper back (rhomboids and middle trapezius).

Secondary: Rotator cuff (external rotators) and lower trapezius.

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