# Face Pull

The cable pull to the face — elbows high and wide, rope to the bridge of
the nose. Small weight, big shoulders-health payoff.

- **Category:** Main circuit
- **Type:** Machine-based cable pull (rear delts)
- **Targets:** Rear delts, mid-back, rotator cuff
- **Prescription:** 3 × 12–15, light
- **Defaults:** 3 × 12 weighted

## Setup

Set a rope attachment at face height (or slightly above). Grip with
thumbs toward you, step back until the arms are straight, and stand
tall with a slight stagger if needed.

## Execution

1. Pull the rope straight toward the bridge of your nose.
2. Elbows travel high and wide; at the end the knuckles point back
   beside the ears.
3. Pause, then let the arms straighten slowly forward.

## Cues

- Elbows lead and stay at shoulder height the whole pull.
- Pull the rope apart as it reaches the face.
- Ribs down; the trunk doesn't lean back to finish the rep.

## Common Mistakes

- Turning it into a row with elbows dropping to the ribs.
- Too much weight — the shoulders shrug and the trunk sways.
- Anchor set too low, dragging the pull toward the chest.

## Progression

Add reps and pause length before weight; the Rear Delt Fly machine
covers the same muscles with chest support.
