Face Pull

Hold the rope and step back from the pulley. Lift your chest and lower your shoulders. Face pulls help the rear delts and upper-back stabilizers, so keep your neck long and your torso fixed from the start.

Pull the rope toward your face while opening your elbows to the sides at around shoulder height. Think of your elbows opening outward as the back of your shoulders draws together.

At the top, separate the rope slightly, then return slowly without letting your shoulders roll forward. Keep feeling the rear delts lengthen under control on the way back.

This movement trains the rear delts and the muscles around the shoulder blades to open your shoulders back. Check that spreading the rope engages both the back of your shoulders and the area around your shoulder blades.

If your elbows drop, the face pull turns into a row and rear-shoulder tension decreases. Arching your back or jutting your chin forward strains your neck, so pull with your torso tall.

Exhale as you pull and inhale as you return. Smooth breathing makes the top pause and rope separation more stable.

For face pulls, the top position matters more than the weight. If the rope opens beside your ears and your neck stays comfortable, the movement is working well; lower the weight if it is uncomfortable.