Shoulders · Intermediate

Face Pull

Rear Delts · also Upper Back, Traps

Equipment: Cable Station, Rope Attachment

How to do it

• Set a rope at upper-chest to eye height, palms facing down
• Step back, soft knees, chest tall, shoulders down and back
• Squeeze your shoulder blades back to start the pull
• Pull the rope to your face, elbows high and wide
• Pause, then straighten your arms slowly

Common mistake

✕ SHRUGGING SHOULDERS → ✓ SHOULDERS DOWN, ELBOWS BACK

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org.