Cable Standing Single-Arm Face Pull

1. Select a weight on the cable machine and attach a single handle.

2. Stand facing the cable machine with your feet shoulder-width apart.

3. Grab the handle with one hand using an overhand grip (palm facing down).

4. Step backward slightly to generate tension in the cable.

5. Pull the handle towards your face, bending your elbow and retracting your shoulder blade.

6. Your elbow should move in a path that is slightly outward and upward, aiming to finish with your hand near the side of your face, elbow pointing to the side, at about ear level.

7. Hold the peak situation briefly as you contract your rear deltoids and upper back muscles.

8. Slowly return the handle to the starting position, maintaining control and resisting the pull of the weight stack.

9. Complete the desired number of reps with one arm, then switch to the other arm.

10. Keep your core engaged and maintain a straight posture throughout the movement to ensure stability and prevent using momentum.

Remember to start with light weight to focus on form and avoid using too much momentum. Increase the weight only when you can perform the exercise with proper technique.

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