One Arm Face Pull

Rear target
One Arm Face Pull gif

Coach's Tips


How to One Arm Face Pull

Starting Position

1. Stand in front of a cable machine with your feet hip-width apart.

2. Grab the handle with one hand and step back, keeping your arm extended.

3. With your other hand, hold the machine for stability.

4. Make sure your feet, hips, and torso are in a straight line.

5. Your arm should be in line with your shoulder, and your elbow slightly bent.

Proper Form

1. Pull the handle towards your face, keeping your arm and torso in the same line.

2. Squeeze your shoulder blades together at the end of the movement.

3. Slowly return to the starting position and repeat.

Breathing Technique

1. When the handle is pulled towards your face, exhale.

2. When returning to the starting position, inhale.


1. Make sure to keep your torso and arm in the same line throughout the movement.

2. Do not allow your shoulder to move up towards your ear.

3. Do not swing your arm or body to create momentum.

4. Keep your core braced and do not arch your back.

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