Cable Standing Face Pull

1. Set up a cable machine with the pulley positioned above head height and attach a rope handle to it.

2. Stand facing the machine with your feet shoulder-width apart and knees slightly bent for stability.

3. Grasp the rope with both hands, using a neutral grip (palms facing each other).

4. Step back from the stack to create tension in the cable, maintaining a slight lean back with the body.

5. Begin by pulling the rope towards your face, separating your hands as you do so. Your hands should go on either side of your face, and elbows should be flared out to the sides.

6. Focus on squeezing your shoulder blades together as you pull the rope towards your forehead, emphasizing the rear deltoids and upper back muscles.

7. Hold the peak contraction for a moment and then slowly return to the starting position, controlling the weight throughout the movement.

8. Repeat for the desired number of repetitions and sets, making sure to maintain good form and avoid using momentum to complete the pulls.

Make sure to adjust the weight according to your strength level and to keep the movement controlled and focused on the target muscle groups. Avoid using excessive weight, as this can lead to poor form and potentially injure the shoulders or back.

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