Face Pull
- Reps
- 10–15
- Kit
- Cable machine
How to do it
- 1
Set the cable at head height with a rope. Hold the rope ends with your thumbs pointing back toward you.
- 2
Step back until your arms are straight. Tighten your core.
- 3
Breathe out as you pull the rope toward your face, pulling the ends apart and keeping your elbows high.
- 4
Squeeze for 1 second, then breathe in as you let it go back slowly.
Where you should feel it: The back of your shoulders and upper back.
What your coach says mid-set
- “Pull toward your nose, elbows wide”
- “Shoulders down away from your ears”
- “Straighten your arms slowly”
Common mistakes
Shrugging as you pull
Set your shoulders down first, then pull the rope toward your face.
Leaning back to move the weight
Stand tall and take some weight off so only your arms and upper back work.
Felt it somewhere else?
Where did you feel it?
Felt it in your neck or shoulders
Go lighter and pull to chin height instead of your forehead. Your neck should stay long and relaxed.
Other versions
- Band Face Pull
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