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Shoulders

Face Pull

Improve shoulder health and posture with face pulls.

Targets the posterior deltoids and the muscles of the upper back, emphasizing shoulder health and posture.

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How to doTips
Body Part
Shoulders
Level
Intermediate
Muscles
Rear Delts
Traps
Modality
Isolation
Direction
Pull
Equipment
Cable Machine
Goal
Hypertrophy
,
Endurance

How to do:

  1. Attach a rope handle to the high pulley of a cable machine.
  2. Grab the rope with both hands, palms facing inward.
  3. Step back until there is tension on the cable and your arms are fully extended.
  4. Pull the rope towards your face, keeping your elbows high.
  5. Squeeze your shoulder blades together at the end of the movement.
  6. Slowly return to the starting position.
  7. Repeat for 12–15 reps.
  8. Complete 3-4 sets.

Tips:

  • Keep your elbows above shoulder level during the pull.
  • Avoid using momentum; focus on a controlled motion.
  • Squeeze your shoulder blades together at the end of each rep.
  • Maintain a neutral spine throughout the exercise.

Similar Exercises

Lateral Raise
Seated Lateral Raise
Front Raise

This exercise in Workout Days

Upper/Lower Split Intermediate
Upper Body Power-Up
Intermediate
12 weeks
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