Face Pull - Standing (Cable: Rope)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a rope handle to a cable pulley at upper chest height.
   • Stand facing the cable machine with your feet shoulder-width apart.
2. Step 2Grab the Rope
   • With both hands, grasp the rope with an overhand grip, palms facing each other.
   • Step back slightly to create tension in the cable while keeping your arms extended in front of you.
3. Step 3Position Your Body
   • Engage your core and maintain a slight bend in your knees.
   • Keep your back straight and shoulders relaxed, avoiding any rounding.
4. Step 4Pull the Rope
   • Pull the rope towards your face by bending your elbows and keeping them high.
   • As you pull, separate the ends of the rope, bringing your hands towards your ears.
5. Step 5Squeeze and Hold
   • At the peak of the movement, squeeze your shoulder blades together and hold for a brief moment.
   • Ensure your elbows are in line with your shoulders and not dropping down.
6. Step 6Return to Start
   • Slowly extend your arms back to the starting position, maintaining control of the movement.
   • Keep your core engaged and avoid leaning back as you return.
7. Step 7Repeat
   • Repeat the pull and return for the desired number of repetitions, focusing on maintaining proper form throughout.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the rope and step away from the cable machine.
   • Make sure to maintain a straight posture as you finish.