Face Pull

The shoulder-health exercise — undoes pressing, sitting, and phone-neck all at once.

Setup

1. Cable at face height, rope grip, thumbs toward you.
2. Step back to tension, staggered stance.

How To Do It

1. Pull the rope toward your eyes, splitting it apart at the end.
2. Finish in a double-biceps pose position.
3. Return slow.

Breathing

Exhale pulling.

Common Mistakes

• Rowing it to the chest — this goes to the FACE.
• Heavy and ugly — light and perfect wins here.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.