The face pull exercise is a variation of a row, with the arms flared outwards during the execution of the exercise so that the rear deltoid head receives maximum stress, and the other upper back muscles are less involved.
To perform the exercise; stand slightly over an arm's length away from a cable station, with the cable pulley adjusted so it is at head height, equipped with a rope attachment.
Whilst standing erect, grasp onto the rope handles, and bring the hands to either side of the head.
The upper arms should remain high and flared outward throughout the exercise.
As greater resistance is used the stance may wish to be changed to offer more stability and balance, such as placing one foot a few feet in front of the other.
The face pull is similar to that of the rear deltoid row, and the bent over lateral raise, with the exercise successfully isolating the rear shoulder head.
The isolation of the rear deltoid may be fruitful during a shoulder workout session, with traditional shoulder exercises offering minimal direct stress to the rear shoulder.
The various shoulder pressing variations are great at stimulating the front and side heads, yet offer little stress to the rear delt(oid) head.
The trainer may wish to include a rear shoulder exercise to achieve greater balance to the workout.
Just as many chest exercises also integrate the front shoulder, many back exercises stimulate the rear head of the shoulder, so it is worth remember the small muscle head does receive significant stress during most back sessions.
If there is not an adjustable cable pulley available, the exercise can also be performed on a seated cable row, although the plain of resistance will be from a lower origin.
Those with only free weight equipment would be best trying the rear deltoid row as an alternative.
The exercise should be performed in a slow and controlled manner.
A repetition range between eight and twelve would likely prove fruitful for muscle hypertrophy.