Stinger Back Exercises

Face Pull

Cable exercise that strengthens the rear shoulders and upper back.

Updated

The face pull improves shoulder health, posture and upper-back strength. It is one of the best exercises for balancing pressing movements such as the bench press.

Muscle Groups

Primary: Rear Deltoids

Secondary: Rhomboids, Trapezius, Rotator Cuff

Equipment: Stinger Functional Cable Tower

Attachments: Rope

Variations: Standing, Kneeling

Exercise Instructions

  1. Attach the rope to an upper pulley.
  2. Stand facing the machine with arms extended.
  3. Pull the rope toward your face while raising your elbows.
  4. Separate the rope ends as they approach your face.
  5. Squeeze your rear shoulders and upper back.
  6. Slowly return to the starting position.
  7. Repeat with controlled movement.

Tips

  • Keep your elbows high.
  • Finish with your hands beside your ears.
  • Keep your shoulders down.
  • Control the return.

Common Mistakes

  • Pulling toward the chest instead of the face.
  • Dropping the elbows.
  • Shrugging the shoulders.
  • Using excessive weight.

Use a weight that allows full control of the movement to avoid unnecessary stress on the shoulder joint.