Face pulls

You need

How to do it

1. Select the load on the cable machine. Start with no more than 20 to 25 pounds.
2. Attach a rope in the high position of the cable machine.
3. Grab the rope with both hands and have your thumbs facing the ceiling.
4. With your arms straight, take a step back to lift the weight off its stack.
5. Bring your chest out and shoulder blades back.
6. Engage your abs, stagger your stance, and lean back slightly for balance.
7. Take a breath and pull the rope toward your face. Pull and split the rope so your hands end up on either side of your head. Your elbows should be at shoulder level.
8. Hold the top position for a moment, engaging your rear deltoids as best as possible.