A good pulling exercise and way to hit the rear delts and traps is the Face Pull. I prefer this one at the end of the workout after bigger movements and it works for a finisher. And while numerous exercises can be modified many ways I think this one should stay simple and stick with a rope.
Saturday after running some basketball I headed to the weights to expend even more energy. After working myself into an oxygen debt I decided to hit the face pulls. Walking over to the cables a curl bar was already attached so I thought I'd just use the bar instead of the rope. [REMEMBER, I was at a severe lack of oxygen, dripping sweat, and hitting exhaustion.] Suddenly there was a loud clank of metal smacking into the bone of my brow and bridge of my nose. I calmly looked around and switched to the rope. My brow and nose still hurt today.
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