Face Pull
Trains the rear delts and the rotator cuff, the muscles heavy pressing neglects.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
