Back
Face Pull
Face pull
Video
Execution (step by step)
1
Set the cable to head height, use a rope attachment.
2
Step back, slight forward lean.
3
Pull the rope toward your face, elbows high.
4
Rotate your hands outward at the top of the movement.
5
Hold the contraction for one second -- squeeze your rear delts.
Muscles
Primary
rear deltsexternal rotators
Supporting
trapsrhomboids
Programming
| Strength | 2-3 sets x 10-12 reps |
| Hypertrophy | 3-4 sets x 15-20 reps |
| Endurance | 2-3 sets x 20-25 reps |
Alternatives
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