Exercise library

CABLE / BAND · BEGINNER

Face Pull

Rear deltoids + Upper back

CONTROLLED RANGE
01

Setup

  1. Set a rope around upper-chest or face height.
  2. Take a stable stance with arms long.
02

Execution

  1. Pull the rope toward the eyebrow line and separate the ends.
  2. Return without losing the tall posture.
03

Feel and control

  • Pull apart
  • Elbows wide
  • Neck long
04

Avoid

  • Leaning far back
  • Shrugging
  • Pulling too low
BREATHING

Exhale while pulling; inhale while returning.

TEMPO

2 seconds pull, 1 second pause, 3 seconds return

SAFETY

Keep the load light enough to control shoulder position.