How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Face Pull
Rear delts and the shoulder joint you want to keep. Every program.
beginnerGym floor
Shoulders · Back · Cable
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Face Pulls
Athlean-X
How to handle weight
12–20 reps. If you cannot rotate at the end, the stack is too heavy. Band at home is fine.
Usual programming
3 × 12–20.
Caution
Light stack. Think ‘show the armpits’, not a row to the sternum. Neck long. This is shoulder health, not an ego lift.
Setup
Rope at face height, pull to the ears, externally rotate at the end.
Cues
- Think ‘show the armpits’
- Don’t turn it into a row to the sternum
- Light stack
Common mistakes
- Too heavy
- No rotation
- Leaning back
Home swap
Band face pull
