Workout B

Exercise Description

Reach up and grasp the handles with both hands with your palms facing in. Step back until your arms are fully extended, then engage your core and lean back slightly, positioning your body at a roughly 20-degree angle.
Pull the rope toward you just enough to start lifting the weight from the stack, then engage your shoulders, rolling them back to create good posture - you don't want your shoulders hunching or rolling forward. This is your starting position.
Pull the handles of the attachment straight toward your forehead. Keep your palms facing in as your elbows flare outward toward the sides, engaging the rear delts.
Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend. You want to maintain good posture throughout the exercise.

Frequent Errors

The most common culprit when doing face pulls incorrectly is simply not understanding what you're supposed to be working. This is a rear delt exercise, so you should feel it working the back side of your shoulders into your upper back between your shoulder blades. If you start pulling the attachment toward your chin or neck, if your elbows start pointing down instead of out, or if you fail to keep your palms facing in, chances are you're going to feel it more in your biceps and back. If you do, double check your form. If the arms are not at right angles to the body, you perform a pull-down rather than a face pull.
It's also pretty common to select a weight that is too heavy. The rear delts are a smaller muscle group, and if you're not used to working them, you will need to go lighter than you would with other shoulder exercises. If you find you're using momentum to pull the attachment toward your body, or if you can't control the weight as it returns to the stack, pulling your body forward, then you should probably reduce the amount of weight you're trying to lift. To target the rear delts effectively, you need to make sure you're not inadvertently recruiting additional muscle groups to take over to perform the exercise.

Coach Notes

Circuit