Attach a rope handle to a cable machine set at upper chest height. Hold the rope with both hands using an overhand grip. Step back slightly with your arms fully extended in front of you.
Execution
Exhale, pull the rope toward your face, keeping arms parallel. Squeeze your traps, then return slowly.
Equipment required
Machine, Pull Rope
Target muscles
Shoulders, Trapezius
More Detailed Information
Cable Face Pull
How to Do Cable Face Pull:
Starting Position: Attach a rope handle to a cable machine set at upper chest height. Hold the rope with both hands using an overhand grip. Step back slightly and pull the rope with your arms fully extended in front of you.
Form: Exhale and pull the rope towards your face, keeping your upper arms parallel to the floor. Focus on squeezing your shoulder blades together as you pull.
Squeeze: Pause when the rope reaches your face, ensuring your shoulders and traps are fully engaged.
Return: Inhale and slowly return to the starting position, maintaining control.
Repeat: Perform 3-4 sets of 12-15 reps.
Cable Face Pull Benefits:
Targets Upper Back & Traps: Strengthens the trapezius, infraspinatus, and subscapula muscles.
Improves Posture: Activates muscles that help correct posture and alleviate discomfort from muscle imbalances.
Shoulder Health: Works key muscles around the shoulder to improve stability and prevent dysfunction.
Corrective Exercise: Excellent for addressing poor posture and shoulder blade protrusion.
Face pulls are an effective exercise for strengthening the upper back and promoting better posture.
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