The face pull is a great exercise which helps to offset all that horizontal and vertical pressing, it can rejuvenate your posture by conditioning the rear deltoids, rhomboids, and external rotators.
1. Attach a rope to a pulley station set at just above chest level.
2. Grasp both ends of the rope with a pronated (overhand) grip.
3. Step back so you’re supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
4. Retract the scapulae (squeeze your shoulder blades together). This helps you remember not to use the lower back to move the weight.
5. Pull the centre of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
6. As you near your face, externally rotate so your knuckles are facing the ceiling.
7. Hold for one second at the top position and slowly lower.
8. As a regressed option, use light resistance bands.