Face Pull (High-Rep Squeeze) Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
- primary: shoulders, back deltoids
- secondary: upper back
How to perform?
How to perform: Set a rope at upper-chest height on a cable. Pull the rope to the face, leading with the elbows and externally rotating at the end so the hands split apart. Hold a brief squeeze at peak contraction then return under control. Keep the neck neutral and scapula engaged throughout.
Muscles worked and benefits: primarily posterior deltoids and external rotators, plus upper traps and scapular stabilizers. This movement corrects shoulder imbalances, improves posture, and increases blood flow. Avoid using too heavy a load or letting the torso drive the movement.
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