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horizontal pull
Face Pull
Search GoogleFace Pull is a beginner horizontal pull exercise using cable machine and rope. It primarily trains rear delts and upper back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- rear delts, upper back
- Secondary
- rotator cuff, biceps
- Equipment
- cable machine, rope
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning face pull.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pull the rope toward eye level and rotate the hands apart.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Pull the rope toward eye level and rotate the hands apart.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo face pull
Regressions
- — Supported or reduced-range face pull