Face Pull (Sled)

An isolation exercise using a sled machine to target the rear shoulders and middle back through a high-row pulling pattern toward the face.

Instructions

1. Load the sled machine with appropriate weight.
2. Sit upright with your back against the backrest, feet flat on the floor.
3. Grasp the handles with hands slightly wider than shoulder-width, palms facing inward or downward.
4. Position the handles at approximately chest height to start.
5. Pull the handles toward your face by driving your elbows up and back.
6. Focus on pulling your elbows high and back, not just pulling your hands toward your face.
7. Pull until the handles approach your face level and your elbows are level with your shoulders.
8. Pause briefly and feel the contraction in your rear shoulders and middle back.
9. Slowly return the handles to the starting position with control.
10. Repeat for the prescribed number of repetitions.

Tips

• This is an excellent exercise for shoulder health and posture improvement.
• Focus on driving your elbows up and back rather than just pulling your hands forward.
• Keep your torso upright and against the backrest; avoid leaning back excessively.
• Control the eccentric phase to maximize muscle engagement and time under tension.
• This movement is particularly beneficial for athletes and individuals with poor postural habits.
• Use moderate weight that allows strict form and high-quality repetitions.