Face Pull: how to do it & muscles worked

Set the pulley at face height with a rope attachment and grip both ends with your thumbs pointing back.
Step back until the cable is tight, take a split stance, and stand tall.
Start with straight arms, then pull the rope toward your forehead while pulling your hands apart.
Stop when your hands are level with your ears and the elbows sit slightly above shoulder height.
Hold for a second with the rear delts squeezed, then return slowly to full extension.
Keep the shoulders down so the upper traps do not take over.

Going too heavy so your body gets pulled forward and it turns into a row.
Dropping the elbows below shoulder height, making it a high row rather than a face pull.
Shrugging the shoulders up during the pull.
Leaning the torso back to move the stack.

Go light for 15-20 reps; this is shoulder-health work, not a place to chase numbers.
Slot 2-3 sets at the end of push or pull days to balance out all the pressing.

Upper Back Traps

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