The face pull is a corrective and strengthening exercise that targets the rear deltoids, upper back, and rotator cuff muscles. This exercise helps improve posture and shoulder health while counteracting the effects of prolonged sitting and forward-rounded shoulders.
Step by step guide:
- Set cable pulley at upper chest height
- Attach rope attachment to cable
- Grip rope with palms facing each other
- Step back to create tension in cable
- Pull rope toward face, separating hands
- Lead with elbows high and wide
- Squeeze shoulder blades together at end of movement
- Return to starting position with control
- Perform 12-15 repetitions for 3-4 sets
Tips
Keep elbows above shoulders during pull. Focus on rear deltoid contraction. Maintain upright posture throughout. Use controlled movements. Don’t let shoulders round forward.
Benefits
Improves shoulder health and mobility. Strengthens upper back muscles. Enhances posture. Develops rear deltoid strength. Helps prevent shoulder injuries.
Prevention
Start with lighter weights to master form. Avoid jerking movements. Keep core engaged for stability. Stop if experiencing shoulder pain. Maintain proper alignment throughout exercise.
