Cable Half Kneeling Face Pull
- Cable attachment (rope or handles)
Positioning
1. Set up the cable machine: Adjust the pulley to a height slightly above your head.
2. Kneel: Position yourself on one knee. The knee on the ground should be directly under your hip, while your other leg should be bent with the foot flat on the floor in front of you.
3. Grip the handle: Grab the cable attachment with both hands. If using a rope, hold the ends. Keep your palms facing towards each other or face down based on attachment.
4. Posture: Keep your back straight, engage your core, and relax your shoulders.
Movement
1. Starting position: Pull the cable back slightly so there is tension on the rope/handle. Position your arms with elbows bent at about 90 degrees, with your hands in line with your forehead.
2. Pull the cable: Exhale as you pull the cable towards your face. Focus on squeezing your shoulder blades together. Your elbows should flare out to the sides, moving in line with the shoulders, and your arms should remain in a bent position.
3. Hold and squeeze: Hold for a moment at the peak of the movement, making sure you fully engage your rear deltoids and upper back muscles.
4. Return to start: Inhale as you slowly extend your arms back to the starting position while keeping tension on the cable.
5. Repeat: Perform 10-15 repetitions, maintaining proper posture throughout. Switch sides after completing the set.
Tips
- Maintain a controlled movement and avoid using momentum.
- Ensure your core is engaged to support your back.
- If you experience any discomfort in your shoulders, check your technique and adjust the weight.
