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 trajectory.
- Stable torso, open chest, low shoulders.
- Elbows at shoulder height, wrists aligned.
- Shoulder blades active from the start.
02 · Execution
Perform the rep
- Pull towards the face by opening your elbows.
- Mark the contraction by bringing the shoulder blades together.
- Slowly return to a controlled stretch.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Pull with your upper back, not with momentum.
Common mistakes- rising shoulders
- excessive lumbar extension
- return too fast
- shortened range of motion
- let the load return suddenly
Safety notes
Risks of poor execution
- A strong pull with high shoulders can overload the neck.