Face Pull
- Set Up the Cable Machine:
- Adjust the cable machine to a high setting, attaching a rope or dual-handled attachment to the cable. Ensure that the pulley is at about head height. Use a moderate weight to start, as face pulls are typically performed with lighter loads to target the rear deltoids and upper traps effectively.
- Grasp the Handles:
- Stand facing the cable machine and grab the handles/rope attachment with an overhand grip. Your palms should be facing down, and your hands should be slightly wider than shoulder-width apart. Step back to create tension in the cable.
- Position Yourself:
- Take a step back to create tension in the cable, and position your feet shoulder-width apart. Maintain a stable stance with a slight bend in your knees. Brace your core to stabilize your torso throughout the exercise.
- Initiate the Pull:
- Pull the handles towards your face by externally rotating your shoulders and squeezing your shoulder blades together. Focus on pulling the handles to the sides of your face, just below eye level. Keep your elbows high and in line with your shoulders throughout the movement.
- Controlled Release:
- Slowly return the handles to the starting position, resisting the pull of the cable to engage your rear deltoids and upper traps during the eccentric (lowering) phase. Maintain control to maximize the effectiveness of the exercise and reduce the risk of injury.
Remember to perform face pulls with a controlled and deliberate motion, focusing on engaging the muscles of the upper back and shoulders. Adjust the weight as needed to ensure proper form and target the intended muscle groups.