Face pull with a rope

Technique

1. Pulley at face height or a little above, a rope, split stance, soft knees, torso upright (do not lean back more than 5°).

2. Very light weight: 12–20 reps with no head tilt back and no jerk.

3. Pull the rope for 1.2 s to the nose and forehead, not the neck: the elbows go out at shoulder level or a little lower (not above the shoulders), at the end the forearms point up towards the ears and the hands are not below the elbows; shoulder blades together, shoulders down and back.

4. Pause 1 s, return slowly, 2 s or more.

5. This is for shoulder health and posture, not a strength lift.

6. If there is only a straight bar, pick another exercise.

Common mistakes

• Too heavy — use a very light weight for 12–20 reps.
• Leaning back — keep the torso almost upright.
• Pulling to the neck — pull to nose and forehead, elbows at shoulder height.
• Elbows high above the shoulders — keep them at shoulder level or a bit lower.

More on this equipment

• Standing cable fly from the high pulleyschest
• Pallof press on the cableabs