Attach a rope to the high pulley of a cable station or lat pulldown and stand upright in front it. Grab the ends of the rope with overhand grip (the palms of your hands are facing each other) and back a few steps away from the weight stack until your arms are straight in front of you. This will be your starting position.
Pull the rope toward your face as you keep your elbows pointed outward and you upper arms parallel to the floor. Continue the movement until your hands stand in one line with your years. Pause for a second contract the real delts and reverse back to the starting position.
- If you use heavy weights perform the Face Pull on lat pulldown station, place your foot on the seat or the pad and lean back so that your upper body forms a 45-degree angle with the floor. This would ensure better stability during the movement and will allow you to use heavier weights and place serious overload on the rear delts.
- During the movement keep your elbows pointed outward and you upper arms parallel to the floor.
- When you pull the rope to your ears squeeze your shoulder blades together for better contraction and emphasis on middle traps and rear delts.
- Perform the negative phase twice longer than the positive to minimize the inertia