KHANFIT
1 · Start
2 · End position

Face Pull

Face Pull

ShouldersCable (rope)BeginnerPlans: 1, 2, 3, 4, 5, 6, 7 days
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
Rear deltsUpper backTraps

Primary muscle

Rear delts + upper back

Secondary

Rotator cuff

How to do it

Pull the rope toward your face, keep the elbows high and bring the hands beside your ears.

Common mistake

Leaning back with too much weight; dropping the elbows.

Alternative

Band Pull-Apart
Reverse Pec DeckCable Rear Delt Fly

Your results

No logs yet. Suggested start: bodyweight, increment 2.5 kg.

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