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Face Pull

A cable exercise that strengthens the rear deltoids and improves shoulder health and posture.

Muscle Groups

Rear Deltoids Rhomboids Trapezius Rotator Cuff

Equipment Needed

Cable Machine Rope Attachment

The face pull is one of the best exercises for shoulder health and posture. It targets the often-neglected rear deltoids and upper back muscles that counteract the effects of sitting and pressing movements.

How to Perform

  1. Setup: Attach a rope to a cable machine at face height. Grip the rope with palms facing each other and step back to create tension.

  2. Start Position: Stand with feet shoulder-width apart, arms extended in front of you. Lean back slightly for stability.

  3. Pull: Pull the rope toward your face, separating the ends as you pull. Drive your elbows high and back.

  4. Squeeze: At the end position, your hands should be beside your ears with elbows flared out. Squeeze your rear delts and upper back.

  5. Return: Slowly extend your arms back to the starting position with control.

Tips

  • Keep your elbows high throughout the movement
  • Focus on external rotation at the end of the pull
  • Don’t use excessive weight—this is about quality contraction
  • Squeeze your shoulder blades together at the peak

Variations

  • High Face Pull: Pulley set higher, pull toward forehead
  • Low Face Pull: Pulley set lower, emphasizes lower traps
  • Band Face Pull: Using resistance bands instead of cable
  • Prone Face Pull: Lying on incline bench for stricter form

Common Mistakes

  • Using too much weight
  • Pulling to the chest instead of the face
  • Not achieving external rotation
  • Letting elbows drop during the movement