Exercise:

Face Pull

Target Muscle:

Back (Mid/Traps)

Cable Machine, Rope Attachment

Grab a rope attachment and set the pulley at upper chest height on the cable machine.

Grip the rope from underneath using a neutral grip with your hands facing eachother. Keep your chest up and retract your shoulder blades.

Pull the rope back towards your face while at the same time imagining that you’re trying to pull the rope apart.

Pause momentarily in the fully contracted position and focus on squeezing your rear delts and upper back before returning to the starting position.

- A good form cue is to think of it as though you were hitting a "back double bicep pose" on each rep, as this ensures that you both pull the rope backward and spread it apart on each rep.

- Focus on squeezing your shoulder blades together as you reach the fully contracted position of the exercise.

- Keep the weights moderate on this exercise and emphasis control rather than explosiveness. This will increase the tension on the targeted muscles and reduce shoulder stress as well.