Shoulders
Upper Back
Build a robust posture and functional shoulder stability with the controlled Face Pull.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to eye level and attach a double-rope handle.
Grip the rope with your thumbs facing toward your body and take a step back to create tension.
Pull the rope toward your forehead while simultaneously pulling the ends apart.
Keep your elbows high and out to the sides, ensuring they stay above your wrists throughout the movement.
Squeeze your shoulder blades together at the peak of the contraction for one second.
Slowly return the weight to the starting position while maintaining control and tension in the upper back.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum by leaning the torso backward
- Dropping the elbows below the shoulders during the pull
- Pulling the weight toward the chest instead of the forehead
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.