Shoulders · Rear delts · Cable
Face Pull
The face pull is a cable pull of a rope toward the face with the elbows high and wide. It trains the rear delts, the upper back and the muscles that turn the shoulder outward, which is why it is a common warm-up and shoulder-health exercise.
How to
Cable- 1 Rope on a high pulley, step back.
- 2 Pull toward the face, elbows high and wide.
- 3 Return slowly, keeping shoulders down.
Tips
- Pull the rope apart as it reaches the face, ending with the hands beside the ears.
- Rotate the forearms back at the end, as if showing your biceps.
- A good warm-up for pressing days as well as a rear delt exercise.
Common mistakes
- Pulling to the chest with low elbows.
- Leaning back and using body weight.
- Loading so heavy that the shoulders roll forward.
Muscles worked
Main
- Rear delts
- Upper back (middle traps, rhomboids)
Also working
- Rotator cuff (external rotators)
- Biceps
Breathing and bracing
Breathe out as you pull, breathe in as the arms extend.
Sets and reps
- Muscle size
- 3–4 sets of 12–20 reps, 1 min rest
- Warm-up
- 2 light sets of 15–20 before pressing
Setup
- 1 Attach a rope to a pulley at face height or a little higher.
- 2 Grip the rope ends with the thumbs toward you.
- 3 Step back until the arms are straight in front with the plates lifted.
- 4 Stand tall in a slight split stance.
Technique in detail
- Pull the rope toward the face, elbows high and out to the sides.
- Pull the rope ends apart as they reach the face.
- Finish with the hands beside the ears and the forearms turned back.
- Pause, then return slowly to straight arms.
- Keep the torso still; do not lean back.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why are face pulls recommended for shoulder health?
They train the rear delts and the external rotators, which pressing leaves under-trained. Balanced shoulders tend to feel better.
How heavy should I go?
Light enough to pull the rope to the face with the elbows high for 12–20 reps. Heavy face pulls turn into rows.
High or low pulley?
Face height or slightly higher. With a low pulley it becomes an upright row.
Log it in Volu(me)
Add Face Pull to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.