面部拉 – 绳索

A cable exercise targeting the rear delts, traps, and upper back using a rope attachment.

Instructions:

• Attach a rope to a cable pulley at upper chest height.

• Stand facing the machine, grasp the rope with both hands, palms facing each other.

• Step back slightly and engage your core.

• Pull the rope towards your face, separating your hands as they pass your forehead.

• Squeeze your rear delts and upper back at the end of the movement.

• Return slowly to the start position and repeat.

Common mistakes:

• Using momentum instead of controlled movement.

• Letting elbows drop too low.

• Not separating the rope at the end of the pull.