‹ All exercises Master Trainer 101

Pull · Upper Body

Face Pull

Coaching cues

Cable at upper chest/face height; grip rope with thumbs up
Pull to forehead — elbows flare high and wide
Externally rotate at end range — hands behind ears
Control return; scapulae don't collapse forward

▷ Watch proper form

Common faults 3

Elbows drop below shoulder height

Row pattern replaces fly pattern; mid-trap and rhomboids dominate over posterior delt and rotator cuff.

Overactive muscles

Latissimus dorsiTeres major

Corrective work

Foam RollLats↗StretchLat stretch (kneeling overhead)↗

No external rotation at end range

Lifter pulls the rope to the face but doesn't rotate — infraspinatus and teres minor don't activate.

Overactive muscles

Pec majorPec minorAnterior deltoid

Corrective work

Foam RollPectorals↗StretchDoorway pec stretch↗

Shoulders shrug to ears

Upper traps elevate instead of mid-back retractors controlling the movement.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗StretchUpper trap stretch↗

More Pull movements

Pull-up / Lat Pulldown

Seated Cable Row

Single-arm DB Row

Chest-Supported Row