Cable Half Kneeling Face Pull

Instructions

1. Attach a rope handle to a cable set at face height and kneel on one knee facing the machine.
2. Grip the rope with both hands, thumbs facing you, and extend your arms toward the pulley.
3. Pull the rope toward your face, flaring your elbows out and externally rotating your shoulders.
4. Hold briefly at the end range, squeezing your rear deltoids and upper back.
5. Return to the start under control and repeat for the desired reps.