Standing Face Pulls

Differentiation: Mechanics

This variation of a standing cable row is unique. Here is how: you use a rope attachment | and set the machine's pulley high. | This angle causes you to lift your elbows high into the air | as you pull the rope attachment back. This movement engages your rear deltoids | when you pull the rope attachment to your face. You pull horizontally because the pulley is set at the level of your head. Other exercises have pulley set lower and you pull upward.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at chest level.

3) Obtain a rope attachment.

4) Clip a rope attachment onto the pulley hook.

5) Stand facing the machine just over an arm's length from the machine.

6) Place your feet shoulder-width apart.

7) Reach forward to grasp the rope with both hands.

8) ...with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you pull the attachment toward your face as far as possible.

3) ...until the ends of the rope are beside your head.

4) This is the ending position.

5) Squeeze your muscles and hold this position for a count of one second.

6) Then, inhale while you gradually allow the rope to retract forward

7) ...until your arms are fully extended.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your hands should be about level with your ears when the attatchment is closest to your hed.

Keep your head and back as straight as possible.

Your elbows should flare up and out as you pull.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.

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