Face Pull

Primary target: Trapezius (Mid/Lower) (斜方肌中下束)

Exercise Details

Equipment: Cable station + rope
Sets & Reps: 3-4 sets × 15-20 reps · rest 60-90 s
How to do it: Pull the rope toward the forehead, finishing with hands apart at ear level and elbows out; squeeze one second in external rotation at the scapular-spread position (rear delts + cuff).
Common mistakes: Pulling to the chest (becomes a row), too much weight, no external-rotation finish