Face Pull

beginner · pull_horizontal

Setup

Clip a rope to a pulley set at face height or a little above. Hold both ends with a neutral grip and step back one pace so the cable is already under tension.

Execution

Stand in a split stance for a stable base and your arms out in front at eye level.
Exhale and pull the rope toward your forehead, pulling your hands apart as it comes in.
Finish with your fists beside your ears and your elbows at shoulder height or slightly above.
Hold one beat, turn your palms slightly toward the ceiling and squeeze the shoulder blades together.
Inhale and let the rope travel out over 3 seconds without letting the shoulders get dragged forward.
Use a light load: if you have to lean back, the weight is already too heavy.

Breathing

Exhale as you pull the rope in, inhale as it goes out. This is a light, high-rep exercise, so keep the breathing even.

Quick cues

Fists to the sides of your ears.
Elbows at shoulder height.
Pull your hands apart as you come in.
Go light, go high reps.
Draw a W with your arms.

Common faults

Fault: Pulling the rope to the chest instead of the face
Fix: Raise the pulley to face height and aim both fists at the sides of your ears.
Fault: Leaning the whole body back to move the weight
Fix: Halve the load, stand in a split stance and keep the torso upright.
Fault: The elbows dropping below the shoulders at the end of the pull
Fix: Think about drawing a W with your arms and keep the elbows level with the shoulders.
Fault: Letting the rope snap back too fast
Fix: Count to three on the way out and stop before the stack touches down.

Equipment

cable

Muscle groups

shoulders, back