VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Set a cable station to the highest position and attach a long rope (or 2 ropes). Lie down on the floor, slight bend at the knees, and position yourself so the pulley is above your head. We’ll be using an underhand-grip of the rope on this one. Before you lift, pin your shoulders back to avoid rounding of the upper back.
2. LIFT: Pull your elbows and hands down towards the ground. At the end of the rep, your elbows should hit the deck at shoulder level, and your hands should touch the ground at ear level.
3. TIP: This is a great variation of Face Pull I use to teach clients the importance of getting their hands all the way back on this exercise. Anyone can ‘row’ the rope, but getting those hands back is what makes this exercise both tough and very effective. Here, we use the floor as a guide, and then when you’ve nailed it just transition to a standing position and take a look at your new, improved form.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Rear Delts)
• Back (Upper Traps)

ALTERNATIVE EXERCISES:

• Rope Face Pull
• Band Face Pull
• Cable “W” Pull
• Seated Cable “W” Pull