If you don’t have access to a cable pulley machine, you can use a long resistance band attached to something sturdy a little above the height of your head. [3] X Research source This will be less customizable than the cable pulley machine but may be easier to access on a regular basis.
Always take care of the equipment you’re using. If there’s a different attachment already on the machine, make sure to put it back with the other attachments when you equip the rope attachment.
If you try and do a face pull with too much weight equipped, you’ll end up engaging muscles in your arms and lower back and increase the risk of injury.
If you find this stance difficult to maintain or start feeling pain in your lower back as you exercise, you might need to adjust your stance. Try shifting to a slightly staggered stance with one foot behind the other. [9] X Research source
Always keep your elbows high and your wrists above your elbows when pulling the rope backward. Straying too much from this can change the muscles being targeted by the exercise. [11] X Research source
As face pulls are designed to slowly exercise your muscles with lighter weights, you should do two sets of 20 reps at the end of a back workout. [13] X Research source Over time, you may need to add more weight, but you shouldn’t need to add more reps or sets.
You can also set up a camera or leave your phone to record you exercising. You can then review the footage after each set and see where you might be able to revise your form.
