How to perform exercise
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Middle Back
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
|Goal||Sets||Reps||Weight, %1Rm||Rest between sets|
|Strength||2-6||1-5 reps||100-85%||3-7 min|
|Mass gain||3-6||6-12 reps||85-60%||1-4 min|
|Fat burning||2-4||13-25 reps||60-40%||1-2 min|
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Face Pull» are among the best rated by athletes.