Face Pull

Muscle Targeted: Shoulders (Deltoids)
Secondary Muscles Targeted: Middle Back

Starting position:

Select the appropriate weight matching your fitness level. Grab a pulley (rope) with an overhand grip, take few steps backwards and stand facing the pulley. Straighten up your torso with your knees slightly bent, feet shoulder-width apart and torso tilted forward. Your arms are extended while holding the pulley (rope).

Exercise:

Pull the weight directly to your face by flexing the elbows. Keep your elbows pointed outwards, your shoulder blades in. Keep your elbows and shoulders at one level throughout the motion. Breathe out as you pull; breathe in as you go back to the starting position.

Note:

Maintain the correct stance without straining your lower back. Keep your pelvis in a neutral position. Avoid bending backwards as you overcome resistance and pull in. Avoid uncontrolled motions as you are returning back to the starting position. Keep your elbows and shoulders at one level all the way through. Avoid engaging the trapezius muscles (lifting your shoulders).

Recommendation:

Start with an appropriate weight to master the technique well.