Face pull
Shoulders · Machine · also upper back
Set up
A cable machine with a rope on a pulley set at about face height.
Steps
- Hold one end of the rope in each hand and step back until your arms are straight.
- Stand tall with one foot slightly ahead of the other.
- Pull the rope towards your face, hands moving apart, elbows high and out to the sides.
- Let your arms straighten slowly.
Keep in mind
- Elbows high, about level with your shoulders
- Pull the rope apart as it comes in
- Keep your body still
Common mistake
Leaning back to pull with your body weight. Stand tall and go lighter.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.