Setup
Set up the cable machine with the adjustable pulley at chest height. Attach the rope to the pulley.
Starting Position
- 1- Stand facing the cable machine with your feet shoulder-width apart.
- 2- Grasp the rope attachment with an overhand grip, palms facing downward.
- 3- Step back to create tension in the cable, keeping your arms extended in front of you.
- 4- Position yourself with a slight forward lean, engaging your core and maintaining a neutral spine.
Execution
- 1- Initiate the movement by pulling the rope towards your face while keeping your elbows high and wide.
- 2- Focus on squeezing your shoulder blades together as you pull, emphasizing the contraction in your upper back.
- 3- Keep your wrists straight and maintain a neutral head position throughout the movement.
- 4- Slowly return to the starting position, and maintain control and tension in the muscles.
- 5- Repeat the exercise for the recommended number of repetitions.
our specialized approach to the Face Pull ensures the optimal activation of targeted muscle groups, including:
- Rear Deltoids (Posterior Delts)
- Rhomboids
- Rotator Cuff
- Upper Trapezius
- External Rotators of the Shoulders
Tips on doing this exercise
To maximize the effectiveness of your Face Pull at BLK BOX GYM, our trainers provide personalized recommendations and guidance:
- They will emphasize the importance of keeping the rope in contact with your face throughout the exercise, ensuring proper muscle engagement and control.
- Our trainers will guide you in visualizing pulling the rope apart with your hands, focusing on activating your rear delts and upper back muscles.
- For individuals lifting heavier weights or experiencing grip fatigue,’ Our trainers will introduce lifting straps, enabling a secure grip and enhanced focus on the targeted muscles.
Common Mistakes
With the support of our attentive trainers, you can avoid common mistakes and optimize your Face Pull technique:
- Our trainers will ensure that your heels stay in contact with the floor throughout the exercise, promoting stability and balance.
- They will pay close attention to your form, preventing any rounding of the back or hunching of the shoulders.
- Maintaining an upright posture protects your spine and optimizes muscle activation.
- By providing cues and support
- Avoid excessive momentum and rounding your shoulders while performing the exercise.
Recommended Ranges
We recommend incorporating the Face Pull into your workout routine for strength or hypertrophy purposes.
- For hypertrophy (muscle growth), aim for 10-15 reps per set and perform 3-4 sets
- Aim for 6-8 reps per set for strength development and perform 3-4 sets.
