Face Pull

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Infraspinatus

Helps

• Teres Minor
• Trapezius
• Rhomboids

Holds

• Levator Scapulae
• Pectoralis Major
• Serratus Anterior
• Latissimus Dorsi
• Teres Major
• Erector Spinae
• Transversus Abdominis
• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Gastrocnemius
• Soleus
• Biceps
• Brachialis
• Triceps
• Brachioradialis

Equipment

• Cable Station

Technique

1. Set a rope attachment at upper-chest to face height on a cable station.
2. Hold the rope with both hands, step back and stand with a slight lean back.
3. Pull the rope toward your face, elbows high and wide.
4. Return slowly until your arms are straight.

Cues

• Pull the rope apart as it reaches your face.
• Finish with hands beside the ears.

Common mistakes

• Using too much weight and leaning back.
• Letting the elbows drop below the hands.
• Pulling toward the chest instead of the face.