rzen
b545ad05c9
Pec Deck and Rear Delt Fly author the face-on and from-behind cameras; Triceps Pushdown and Face Pull are the cable station's two entries per the coverage model (cable curl/crossover are considered exclusions). Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.2 KiB
Markdown
40 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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## 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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