Intermediate
Face Pull
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Face Pull targets muscle groups around your shoulder joints—specifically the posterior deltoids and rotator cuff muscles like the infraspinatus—improving scapular stability and strength.
Exercise Instructions
-
Step 1
Stand in front of a medium-height rotating pulley and hold each side of the rope attachment. Step away from the machine until your arms are fully extended in front of you, and your legs should be slightly wider than the shoulders and slightly bent at the knees. -
Step 2
Squeeze your body and place your elbows behind your back, pulling the rope handles slightly past your ears. Hold and squeeze the shoulder blades together.
Muscle Groups
Face Pull targets Back, Forearms, Shoulders as seen below.
Exercise Tips
- Do not lean forward during the exercise. Keep your torso straight and your back straight.
- Be sure to get your elbows as far behind your ears as possible to ensure proper contraction of your shoulder blades.
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