The face pull pulls a rope attachment on a high cable toward the face with the elbows high and the hands separating at the end. It works the rear deltoids and upper back, which counter the hunched posture caused by desk work and heavy pressing, and is one of the best exercises for shoulder health.
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How effective is this exercise for you?
3
Sets
15
Reps
Cable
Equipment
5.20
Cal/min
🎯 Muscles Worked
🎯
Primary
Rear deltoid
➕
Secondary
Traps
📋 How To Perform Face Pull
1
Set a cable pulley to upper-chest/face height, attach a rope.
2
Grip the rope with palms facing in, pull toward your face.
3
As you pull, rotate your hands so your knuckles end up facing behind you.
4
Squeeze your shoulder blades together at the end of the movement.
5
Return slowly under control — great for rear delts and posture.
💡 Benefits of Face Pull
Strengthens the rear delts, rotator cuff muscles and mid-back, which balance heavy chest and shoulder training and help posture. It is a low-risk exercise that can be done at high reps and added to almost any programme.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 20 reps once or twice a week, using a light weight and focusing on the squeeze. Set the pulley at about face height and pull the rope toward the forehead.
⚠️ Common Mistakes to Avoid
Pulling with the arms only and rounding the shoulders forward
Using too much weight and leaning back to pull
Letting the elbows drop below the hands
✅ Pro Tips
Pull the rope apart as it reaches the face and squeeze the shoulder blades together
Aim the hands toward the forehead and keep the elbows high
🛡️ Safety Notes
Very safe, and ideal for balancing out heavy bench pressing. Keep the weight light enough that form stays strict and the neck relaxed.
🔁 Progressions & Regressions
Make it harderpause for two seconds at the end of each rep.
Make it easieruse a lighter stack and a lower pulley.
