Face pulls target your rear shoulders (rear delts), upper back (traps, rhomboids) and rotator cuff muscles. They also help improve posture and shoulder health.

Attach a rope handle to a cable machine at upper chest or face height. Select a light weight you can control for 10–12 reps.

Stand facing the machine and hold the rope with both hands, palms facing each other. Step back slightly, stand tall and keep a slight bend in your knees.

Pull the rope toward your face, leading with your elbows out and high. Exhale as you pull.

At the end of the movement, separate the rope slightly and squeeze your upper back and shoulders. Extend your arms back to the starting position with control while breathing in.

Perform 8–12 controlled repetitions for 2–3 sets, resting 60–90 seconds between sets.