Half Kneeling Face Pull
The 1/2 Kneeling Face Pull is a great exercise to strengthen and tone the back of your shoulders because the kneeling position allows you to use your core muscles and stretch out tight hip flexors.
HOW TO SET UP
1. Position the cable face level when standing and kneel down on the pad.
2. Grab the rope with an underhand grip so that your thumbs are coming from under as opposed to from the top of the rope.
3. Make sure your hip is in line with your shoulder.
4. Pull towards the face, keeping your elbows at—or slightly below—shoulder level.
5. Switch leg positioning halfway through the set.
PRO TIP: If you start to feel tension in your neck, lower the weight your pulling or perform the exercise with a resistance band while lying down on your back.