Shoulders · 2–1‑3
Face Pull
Learn Face Pull with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Posterior deltoids, Middle trapezius, Rotator cuff.
- Equipment
- High cable station and rope attachment
- Suggested tempo
- 2–1‑3
PRIMARY MUSCLES
Posterior deltoids · Middle trapezius · Rotator cuff
SUPPORTING MUSCLES
Trapezius · Serratus anterior · Rotator cuff · Core stabilizers
Setup
- Use a stable hip hinge or face the cable station while keeping the spine and neck neutral.
- Keep a soft elbow bend and controlled shoulder blades with a load that does not force torso swinging.
- For face pulls, set the pulley near eyebrow height and confirm that the rope and handles are secure.
Execution
- For reverse flies, open the upper arms in the scapular plane; for face pulls, drive the elbows outward and back.
- Keep the shoulders away from the ears and preserve the rib-cage, pelvis, and hip angle.
- Briefly contract the rear deltoids and shoulder-blade muscles; finish face pulls with the rope beside the eyebrows.
- Return to long or hanging arms for about three seconds while retaining shoulder control.
Breathing
- Inhale and stabilize the abdomen and rib cage before starting without excessive breath holding.
- Exhale gradually while pressing, lifting, or pulling and inhale during the controlled return.
Common mistakes
- Large elbow movement turns the exercise into a row or arm pull.
- The neck lifts, the shoulders shrug, or the torso leans back to pull the rope.
- The spine rounds or the hip angle repeatedly changes during reverse flies.
- The face pull finishes too low and loses shoulder external rotation and rear-delt involvement.
Safety
- Shoulders are sensitive to load and angle; begin light and confirm a pain-free, pinch-free range.
- Secure the rack, bench, weight stack, and cable attachments; use safety pins for demanding barbell sets.
- Stop and seek qualified help for sharp pain, numbness, weakness, or a sense of shoulder instability.
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