Face Pull

How to Perform the Face Pull

1. Set a cable pulley to upper chest or face height and attach a rope handle.
2. Grasp each end of the rope with an overhand grip and step back until your arms are fully extended.
3. Stagger your stance slightly for balance with your core braced and torso upright.
4. Pull the rope toward your face by driving your elbows back and out to the sides.
5. Separate the rope ends as you pull, rotating your hands so your knuckles point toward the ceiling at the end position.
6. Squeeze your rear deltoids and upper back muscles at the peak contraction for one to two seconds.
7. Return the rope to the starting position under control and repeat.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Strengthens the rear deltoids and rotator cuff to prevent shoulder injuries
• ✓Counteracts the forward shoulder posture caused by excessive pressing and desk work
• ✓Improves upper back thickness and muscle balance across the shoulder girdle
• ✓Enhances performance and stability in all pressing movements

Pro Tips

• ●Perform face pulls at least twice per week as a prehabilitation exercise for shoulder health.
• ●Use a resistance band anchored at face height if you do not have access to a cable machine.
• ●Focus on external rotation at the end of the pull to maximise rotator cuff activation.

Recommended Sets & Reps

Training Guides

Articles featuring the face pull in workout programs and training advice.