Face Pull
Rope Face Pull, Band Face Pull
Shoulders
Horizontal Pull
Isolation
All Levels
Set it up
Set a rope handle or a band at about eye height.
Take an overhand grip on each end with your thumbs pointing back.
Step back until there is tension with your arms straight.
Stand in a short split stance with your ribs down.
What I say while you lift
Pull the rope apart as you pull it toward your face.
Finish with your knuckles beside your ears and your elbows high.
Let the shoulder blades travel — this is not an arm exercise.
Keep it light enough that nothing shrugs.
What goes wrong
Going heavy so the traps take over the movement.
Finishing with the elbows below the wrists.
Leaning back to move the stack.
2012
default tempo
Exhale as you pull, breathe in on the return.
breathing
Before you load it
This is accessory work — keep it at 6 to 7 RPE and end the set when the tempo slips.
Lower the anchor to chest height if overhead-ish positions pinch the shoulder.