Face Pull

Setup

1. Attach a rope attachment to a high-pulley cable machine.
2. Stand facing the machine, taking a few steps back to create tension.
3. Grab the rope with an overhand grip, thumbs facing up, and your hands at shoulder width.
4. Your arms should be extended forward, with a slight bend in your elbows.

How to perform the Face Pull

1. Initiate the movement by pulling the rope towards your face, specifically aiming for your eyes or ears.
2. As you pull, externally rotate your shoulders so that your elbows flare out and are higher than your hands.
3. Squeeze your rear deltoids and upper back muscles at the peak of the contraction.
4. Hold the contraction for a brief moment.
5. Slowly and controlled, extend your arms back to the starting position, resisting the weight.
6. Maintain tension on the cable throughout the entire movement.

Trainer form cues

• Keep your core tight to prevent your torso from swinging.
• Lead with your elbows, pulling them high and wide.
• Focus on squeezing your shoulder blades together as you pull.
• Imagine you're trying to pull the rope apart as you complete the rep.
• Avoid shrugging your shoulders up towards your ears.

Common mistakes

• Using too much weight: Reduces effectiveness and leads to compensation. Use a weight you can control.
• Pulling to the chest: Misses the intended muscle engagement. Aim for your face.
• Not externally rotating the shoulders: Limits rear delt activation. Emphasize elbows high and wide.
• Using momentum: Reduces muscle tension. Control the movement both ways.
• Rounding the upper back: Can put stress on the spine. Maintain an upright posture.

Muscles worked

Primary: Rear Deltoids

Secondary: Traps, Rhomboids, Rotator Cuff

Recommended rep ranges

Breathing and tempo

Breathing: Exhale as you pull the rope towards your face, and inhale as you return to the starting position.

Tempo: 2-1-2-0

Face Pull FAQs