Face Pull
How to do it
- Set a rope on a high pulley, at about face height.
- Grip the rope with both hands, palms facing each other, and step back to load it.
- Pull the rope toward your face, splitting your hands apart as it comes.
- Finish with your hands beside your ears and your elbows high, level with your shoulders.
- Squeeze your shoulder blades, then return slowly. Keep the elbows high - dropping them turns it into a row.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Rear delts 90%
- Mid-back / traps 35%
- Side delts 20%
- Biceps 15%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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