Face Pulls

Face Pull Instructions

• Set a cable pulley slightly above your head with either one or two rope handles.
• Feet positioned in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• You will need a strong brace to counterbalance the weight.
• The core and glutes are engaged with your shoulders pinned back and chest up.
• Your spine is neutral with a flat back.
• If needed, place one foot forward for counterbalance.
• Have your triceps parallel to the floor and hold the rope above your head.
• Facing the cable machine, pull the center of the rope towards your face, externally rotating your shoulders and hands. 
• Don't let your traps "shrug" upward.
• Your forearms should be vertical at the top of the movement.
• Without losing your shoulder position, return to the starting position.
• As you return the rope, don't lose your strong posture. 

*Tips*

• Keep your chest up and do not let your shoulders roll forward. 
• You do NOT want the feeling of your upper traps elevating or shrugging.
• Do not arch your back excessively, keep your core tight to combat this.