Description
Face pull to strengthen the upper back and improve scapular control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, chest open and shoulders down.
- Keep your elbows at shoulder height and wrists aligned.
- Engage your shoulder blades from the start.
02 · Execution
Perform the rep
- Pull toward your face while opening your elbows.
- Contract by bringing your shoulder blades together.
- Return slowly into a controlled stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Pull with your upper back, not momentum.
Common mistakes- raising the shoulders
- excessive lumbar extension
- returning too quickly
- cutting the range short
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Pulling forcefully with elevated shoulders can overload the neck.