ClapMove · clapmove.com
Exercise handout — move better, feel better.
Face Pull
Pull a rope or band toward your face with elbows high. Top exercise for rear delts and upper back posture muscles.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
machines, resistance_bands
Gym
- gym machine + resistance band (No safe home substitute has been reviewed yet.)
No equipment? Try: Resistance band, TRX Y-raise
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 pull / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Set cable at face height with rope attachment (or use band)
- Stand facing the cable/band anchor
- Hold rope ends with palms facing down
- Step back to create tension
Step 1 of 6
Pull the rope toward your face
Step 2 of 6
Keep elbows high and wide
Step 3 of 6
Spread the rope apart as you pull
Step 4 of 6
External rotate - hands end up beside your ears
Step 5 of 6
Squeeze shoulder blades together
Step 6 of 6
Return slowly with control
Breathing
- Exhale as you pull
- Inhale as you return
Form Cues
- High elbows
- Spread the rope
- Squeeze between shoulder blades
- Don't shrug
Common Mistakes to Avoid
- Pulling to chest instead of face
- Elbows dropping
- Using momentum
- Not spreading the rope
Safety Information
Stop if shoulder pain occurs. Keep elbows high to target correct muscles.
Progressions
Increase weight or add pause at squeeze
Regressions
Use lighter weight/resistance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.