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
Secondary muscles
Primary body parts
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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