Cable Standing Supinated Face Pull

1. Setup:

   • Adjust the pulleys on the cable machine to a height that is approximately at your face level.

   • Attach the handles to both pulleys.

2. Positioning:

   • Stand facing the cable machine, with your feet shoulder-width apart.

   • Hold one handle in each hand, maintaining a supinated grip (palms facing you).

   • Step back slightly to create tension in the cables, and keep your arms fully extended in front of you.

3. Starting Position:

   • Stand tall with your chest up and shoulders back.

   • Engage your core to maintain stability throughout the exercise.

4. Movement:

   • Simultaneously pull the handles towards your face, leading with your elbows and keeping them high.

   • As you pull, rotate your forearms so that your palms continue facing you (supinated).

   • Squeeze your shoulder blades together at the peak of the movement to fully engage the upper back muscles.

5. Return:

   • Slowly extend your arms back to the starting position, allowing the cables to pull you forward while maintaining control.

   • Ensure to keep a slight bend in your elbows throughout the movement.

6. Repetitions:

   • Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Focus on controlled movements rather than speed to maximize muscle engagement.

• Avoid using momentum; the pull should be smooth and deliberate.

• Adjust the weight on the cable machine as needed to ensure proper form without straining.