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IDHow to do Face Pull
🟢Starting Position
Stand facing a cable machine with a high pulley and grab the rope with a closed, pronated grip so your palms face the floor.
Take a few steps back until the cable is under tension when your arms are fully extended in front of your face, with the elbows pointing outward.
Place your feet parallel and keep your knees slightly bent to create a stable stance.
Make sure your head stays aligned with your spine and your torso is tall and upright.
All reps start from this position.
🟢Backward Movement
First, retract your shoulder blades without bending your elbows.
Then horizontally abduct the shoulders and bend your elbows to pull the rope toward your face.
Once your upper arms line up with the frontal plane of the shoulders, externally rotate your arms and continue pulling until the center of the rope comes close to your face.
🟢Forward Movement
Let your upper arms internally rotate, your elbows extend, your shoulders horizontally adduct, and your shoulder blades protract to return to the starting position.
Keep your head, torso, and whole body steady throughout the movement.
At the end of the set, step forward to gently return the weight stack to rest.
📚 Source: NSCA Resistance Training Technique Manual
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