rear deltoidcable
face pull
face pull is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set the cable to face height. Grip the rope, straighten your arms, and lean back slightly.
Step 2. Keep your elbows higher than your wrists, and pull the rope towards your face (near the ears).
Step 3. As the rope nears your face, externally rotate your wrists to squeeze the rear delts.
Step 4. Squeeze and contract your rear delts and upper back, holding for 1 second.
Step 5. Slowly and with control, extend your arms back to the starting position.
Muscles & body parts
Primary muscles
rear deltoid
Secondary muscles
trapstriceps
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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