rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
41 lines
1.2 KiB
Markdown
41 lines
1.2 KiB
Markdown
# Face Pull
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The cable pull to the face — elbows high and wide, rope to the bridge of
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the nose. Small weight, big shoulders-health payoff.
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- **Category:** Main circuit
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- **Type:** Machine-based cable pull (rear delts)
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- **Targets:** Rear delts, mid-back, rotator cuff
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- **Prescription:** 3 × 12–15, light
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- **Defaults:** 3 × 12 weighted
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## Setup
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Set a rope attachment at face height (or slightly above). Grip with
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thumbs toward you, step back until the arms are straight, and stand
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tall with a slight stagger if needed.
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## Execution
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1. Pull the rope straight toward the bridge of your nose.
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2. Elbows travel high and wide; at the end the knuckles point back
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beside the ears.
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3. Pause, then let the arms straighten slowly forward.
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## Cues
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- Elbows lead and stay at shoulder height the whole pull.
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- Pull the rope apart as it reaches the face.
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- Ribs down; the trunk doesn't lean back to finish the rep.
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## Common Mistakes
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- Turning it into a row with elbows dropping to the ribs.
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- Too much weight — the shoulders shrug and the trunk sways.
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- Anchor set too low, dragging the pull toward the chest.
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## Progression
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Add reps and pause length before weight; the Rear Delt Fly machine
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covers the same muscles with chest support.
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