Face pull

1. Attach a rope handle to a cable pulley set at or slightly above head height. 2. Grasp the ends of the rope with an overhand grip and take a step back until your arms are fully extended. Stand with a stable, shoulder-width stance. 3. Pull the rope directly towards your face, focusing on driving your elbows out wide and high while externally rotating your shoulders. 4. Squeeze your upper back and rear shoulder muscles at the peak of the movement, then slowly extend your arms back to the starting position with control.

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