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rzen b545ad05c9 Add the remaining census stations: Pec Deck, Rear Delt Fly, cable staples

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

2026-07-07 12:12:02 -04:00

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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

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

Pull the rope straight toward the bridge of your nose.
Elbows travel high and wide; at the end the knuckles point back beside the ears.
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.

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