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How to do the Face Pull

The Face Pull is a isolation cable exercise that mainly works your rear shoulders, with help from your upper back and traps. Focus on three things: pull the rope toward your eyes; spread the rope apart; finish with elbows high.

Rear shouldersUpper backTrapsCable

Setup

  1. 1Rope at face height
  2. 2Thumbs pointing back

Three cues

  1. 1Pull the rope toward your eyes
  2. 2Spread the rope apart
  3. 3Finish with elbows high

Most common mistake

Elbows drop into a row

Keep them high

In Hindi · हिन्दी में

  1. 1रस्सी आँखों की ओर खींचें
  2. 2रस्सी को अलग-अलग फैलाएँ
  3. 3कोहनियाँ ऊँची रखकर ख़त्म करें

आम गलती: कोहनियाँ गिरकर रो बन जाए तो, उन्हें ऊँचा रखें

Alternatives to the Face Pull

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Face Pull set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.