Face Pull
Trains the rear delts and the rotator cuff — the muscles heavy pressing neglects.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Cable, Cable station, Rope
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the face pull
- 1Set a rope at upper-chest to face height and grab it with thumbs pointing back.
- 2Step back so the arms are straight and the cable is tight.
- 3Pull the rope toward your face, splitting it apart and leading with your elbows high.
- 4Finish with your hands beside your ears, then return slowly.
When to pick it: Pick it two or three times a week, light, for shoulder health and posture.
Form cues
- Elbows high and wide
- Pull the rope apart
- Pause at your ears
Common mistakes
- Going heavy and leaning back
- Elbows dropping into a row
- Rushing the return
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More rear delts & upper back exercises
All rear delts exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.