Face Pull (Cable)

Form Cues

• Set the cable pulley to upper chest or face height and attach a rope handle

• Grip the rope with a split grip — thumbs pointing toward you, one hand on each end of the rope

• Step back from the machine to create tension in the cable, and stagger your stance (one foot forward) for stability

• Start with arms fully extended in front of you, feeling a slight stretch across the upper back

• Pull the rope toward your face, aiming to split the ends of the rope past your ears

• Drive your elbows high and back while externally rotating your shoulders — your hands should finish beside or behind your ears

• Squeeze your shoulder blades together hard at the peak contraction and hold for a brief second

• Keep your torso upright and your core braced throughout — do not lean back to move the weight

• Return slowly and under control to the start position, letting your arms fully extend before the next rep

• Focus on the rear delts and external rotators doing the work, not your biceps