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CA🎯🎯REAR DELT CABLE FACE PULL – FIX THESE COMMON MISTAKES💥💪
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#Face Pull Cable Machine Settings
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DE✅ Cable Rope Pull Variations (KNOW THE DIFFERENCE‼️)
If you hold the rope (with pinkies up and thumbs down) and pull towards your forehead, you’ll target the lateral and rear delts. If you hold the rope (with a regular neutral grip) and pull towards your shoulders, you’ll target the rear delts and traps. If you pull towards your waist, you’ll target the latissimus dorsi.
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#facepull #facepulls #cablefacepulls
@deltabolic
403.0K
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
#fitness #personaltrainer #facepull #tutorial #lafitness
@idris_workout2
85.0K
SOWeek 11 of Train It Right
Seated Cable Face Pulls
THE exercise for upper back gains 👀
…and one of the best moves to counter train your rounded posture from long hours of sitting or scrolling 😉
How to do the Rope Face Pull:
- Set the cable at eye level when standing
- Grab the rope with an underhand grip (overhand works too).
- Sit about one meter away and lean back slightly.
- Pull the rope towards your face, elbows out to the sides.
- Squeeze your shoulder blades together at the end.
- Return slowly with control.
Watch for common mistakes:
- Pulling too low (to chest instead of face).
- Shrugging the shoulders instead of engaging your back.
Save it, share it, try it <3
#upperback #upperday #back #backtraining #facepull #ropefaceull #cablefacepull #training #workout #gym #fitness #fit #fitnesscoach #personaltrainer #strengthtraining
@soma.dancecoach
3.4K
MAHow to perform the Cable Rope Face Pull💪🏽
If you’ve found this video helpful, make sure to give me a follow🙌🏽
#cablefacepull #reardelt #shoulderexercises #gymtips #gyminspiration #strengthtraining #workoutoftheday
@mattleefit
12.6K
HEThe seated face pull is a great variation of the traditional face pull because sitting down helps reduce momentum and keeps the focus on your upper back and rear delts.
To set it up, attach a rope handle to a cable machine at about upper chest or face height. Sit on a bench or the floor facing the machine and grab the rope with both hands using a neutral grip. Extend your arms fully so there is tension in the cable.
Sit upright with your chest tall, core engaged, and shoulders relaxed.
From this position, pull the rope toward your face while leading with your elbows. As the rope gets close, allow your hands to separate so the ends of the rope move toward the sides of your face.
At the end of the movement, focus on squeezing your shoulder blades together and contracting your rear delts and upper back.
Slowly return the rope to the starting position while maintaining control and tension in the cable.
Key technique tips:
Keep your torso upright throughout the movement
Lead the pull with your elbows, not your hands
Avoid shrugging your shoulders
Control the return instead of letting the weight pull you forward
The seated face pull is excellent for improving shoulder stability, posture, and upper back strength, making it a valuable exercise for anyone who lifts weights regularly.
Strong upper back. Stable shoulders. Better posture.
#facepull #upperbacktraining #rear delts #shoulderstability #strengthtraining 💪
@herbodyblueprinthq
40.3K
NACable face pull 3 variations.
1. Face pull is are a strength training exercise pull the rope to the head primarily targeting the rear deltoids, which are the muscles located at the back of the shoulders.
2. Face pull is a strength training exercise pull the rope to the eye will target the upper back muscles.
3. The chest pull is an exercise primarily the lats muscles.
@nami.fitnesstrainer
129.8K
JUFORM CHECK OF THE WEEK: cable face pulls 😅 As a coach, this is definitely an exercise I see my clients needing help with along with many other people in the gym! So here are my tips 👇🏼
Don’t forget to double tap / save / share 💕💖 it’s helps loads so ty ty ty
TRAIN WITH ME✨ click the link in my bio to apply for 1:1 coaching
❌ leaning back
✅ stabilize with staggered or seated foot stance
❌Wrong pull angle
✅above head (top notch)
❌pulling to chest
✅ pull above nose
❌engaging traps
✅ pull shoulders down and back
❌no control
✅ tempo this exercise since you can’t go too heavy 3-2-3
HOPE THIS HELPS 💞
#workoutmotivation #backworkout #formtips #workoutvideos #reardelts
@juliexfit
24.4K
ANMaster your face pulls, form and tips
#fyp #healthylifestyle #fitness #hiitworkout #nopainnogain #gymlife #bodybuilder #properworkout #facepull #reardelts #shoulders #traps @mazitundeednut @ashtonhall @jbailey_justdoit
@angi_alvins
2.6M
BOFace pull Variation 3 variations.
The face pull is a versatile exercise that can be modified in various way to target different muscle groups and accommodate individual needs here are several effective variations of the face pull.
1️⃣ face pull above head primarily targeting the rear deltoids, which are the muscles located a the back of the shoulders.
2️⃣ face pull eye level primarily targeting the trapezius and rhomboids, which are essential
for upper back.
3️⃣ Chest pull primarily targeting the lats.
#gym #bodybuilding #fitness #muscle #back #backworkout #backexercise
@bodyfitness_gym_bf
102.2K
TYCABLE ROPE PULL VARIATIONS. KNOW THE DIFFERENCE. 👇
Cable rope pulls don’t all hit the same muscles — your grip + pull direction changes everything.
This video demonstrates on how to target rear delts, traps, and lats with cable rope pulls. (face pulls)
Pull to forehead
→ Rear delts + lateral delts
→ Elbows flare slightly out
→ Think: separate the rope + rotate back
✔ Best for shoulder strength and definition
Pull to shoulders
→ Rear delts + traps
→ Elbows slightly lower than forehead version
→ Think: pull apart, squeeze upper back
✔ Best for upper back thickness & posture
Pull to waist
→ Targets lats
→ Keep elbows tucked closer to your body
→ Think: drive elbows down and back
✔ Best for back strength and width
Small adjustments = completely different stimulus.
Save this for your next pull day 👇
#gym #fitness #backworkout #explore#reels
@tyllersfitness
563.6K
KACable face pulls to target your rear delts at your service 🛎️
🩷 Adjust the pulley slightly higher than eye level for proper alignment
🩷 Grip the rope from underneath with thumbs pointing up for a comfortable hold
🩷 Step further back to create enough tension for full arm extension
🩷 Keep your chest out shoulders back and down for stability
🩷 Pull the rope towards your forehead keeping elbows high and flared out
🩷 Drive your elbows up and back past your head with a strong squeeze
🩷 Control the movement on the way down to maximize muscle engagement
Try these tips next time you hit shoulders!
@katriona.fit
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