Face pull (cable)
Overview of the exercise
The face pull is a highly effective exercise that targets the muscles in your upper back, shoulders, and arms. It’s a great addition to any workout routine, as it helps improve posture, reduce the risk of injury, and build strength in these important areas. The exercise is performed using a cable machine, which provides resistance and allows for precise movements. With proper form and technique, the face pull can be an incredibly effective workout for anyone looking to build strength and improve overall fitness. It can also be done using resistance bands.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Cable
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Traps, Upper Back, Biceps, Forearms, Triceps
Instructions:
- Set the cable machine to the highest setting and attach a rope attachment to the cable.
- Stand facing the cable machine and grab the rope with both hands, keeping your palms facing each other.
- Step back a few feet to create tension in the cable.
- Keep your arms straight, pull the rope towards your face, keeping your hands at the level of your forehead.
- As you pull the rope towards your face, bring your shoulders back and squeeze your shoulder blades together.
- Hold for a brief second and then release back to the starting position.
- Repeat for desired number of repetitions.
Face Pull (Cable) Tips
- Use proper form: Keep your back straight, shoulders back and down, and avoid swinging your body. This will ensure you’re targeting the correct muscles.
- Engage your core: Engaging your core helps stabilize your body and prevent injury.
- Focus on the squeeze: The main focus of the Cable Face Pull Exercise is to squeeze your shoulder blades together. Make sure to hold this position for a brief second at the end of each rep.
