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Face Pull

Equipment

Gym Equipment Needed

Musle Group

Shoulders

Setup

Set up the cable machine with the adjustable pulley at chest height. Attach the rope to the pulley.

Starting Position
  • 1- Stand facing the cable machine with your feet shoulder-width apart.
  • 2- Grasp the rope attachment with an overhand grip, palms facing downward.
  • 3- Step back to create tension in the cable, keeping your arms extended in front of you.
  • 4- Position yourself with a slight forward lean, engaging your core and maintaining a neutral spine.

Execution
  • 1- Initiate the movement by pulling the rope towards your face while keeping your elbows high and wide.
  • 2- Focus on squeezing your shoulder blades together as you pull, emphasizing the contraction in your upper back.
  • 3- Keep your wrists straight and maintain a neutral head position throughout the movement.
  • 4- Slowly return to the starting position, and maintain control and tension in the muscles.
  • 5- Repeat the exercise for the recommended number of repetitions.

our specialized approach to the Face Pull ensures the optimal activation of targeted muscle groups, including:

  • Rear Deltoids (Posterior Delts)
  • Rhomboids
  • Rotator Cuff
  • Upper Trapezius
  • External Rotators of the Shoulders

Tips on doing this exercise

To maximize the effectiveness of your Face Pull at BLK BOX GYM, our trainers provide personalized recommendations and guidance:

  • They will emphasize the importance of keeping the rope in contact with your face throughout the exercise, ensuring proper muscle engagement and control.
  • Our trainers will guide you in visualizing pulling the rope apart with your hands, focusing on activating your rear delts and upper back muscles.
  • For individuals lifting heavier weights or experiencing grip fatigue,’ Our trainers will introduce lifting straps, enabling a secure grip and enhanced focus on the targeted muscles.

Common Mistakes


With the support of our attentive trainers, you can avoid common mistakes and optimize your Face Pull technique:

  • Our trainers will ensure that your heels stay in contact with the floor throughout the exercise, promoting stability and balance.
  • They will pay close attention to your form, preventing any rounding of the back or hunching of the shoulders.
  • Maintaining an upright posture protects your spine and optimizes muscle activation.
  • By providing cues and support
  • Avoid excessive momentum and rounding your shoulders while performing the exercise.

Recommended Ranges

 We recommend incorporating the Face Pull into your workout routine for strength or hypertrophy purposes.

  • For hypertrophy (muscle growth), aim for 10-15 reps per set and perform 3-4 sets
  • Aim for 6-8 reps per set for strength development and perform 3-4 sets.

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If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

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Blk Box Gym Private Trainers Richmond