Pull
Face Pull
What it works
Mainly: Rear delts, Mid-back. Also: Grip.
Setup
Rope on a cable set at roughly head height, palms facing each other, arms straight to start.
How it goes
Pull the rope towards your forehead, separating your hands as it arrives, and finish with the elbows high.
Two things people get wrong
- Loading it heavy — this is a small posterior-shoulder movement, not a row.
- Pulling to the chest instead of the face.
If the kit’s busy
Band pull-apart.
Also written as: Face Pulls
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.