General exercise guide
Face Pull
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Primary
Shoulders
Secondary
Traps, Rhomboids, Rotator cuff
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Face Pull could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Face pulls train rear delts and rotator cuff by pulling a cable rope toward your face while externally rotating. They are essential for shoulder health and balancing all the pressing volume most programs include. Every lifter who benches should do face pulls.
When to use it
Include in every upper body workout to balance pressing volume. Position at the end of push days or use as part of your warm-up before heavy pressing. The external rotation component makes face pulls especially valuable before bench press or overhead work.
Who it's for
Every lifter who presses regularly. Essential for those with desk jobs or forward-rounded shoulders. Anyone experiencing shoulder discomfort from heavy bench pressing or overhead work.
Coaching Note
Set the cable at face height with a rope attachment. Pull toward your face, not your chest, while separating the rope ends. Finish with your thumbs by your ears and elbows high. External rotation at the end is key.
Muscles worked: Face Pull
Browse all shoulders exercises
Also targets: traps, Back, rotator cuff
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Face Pull form guide
- 1
Set a cable with rope attachment at face height.
- 2
Grip the rope with palms facing each other.
- 3
Step back to create tension.
- 4
Pull the rope toward your face.
- 5
Split the rope and pull to the sides of your face.
- 6
Squeeze your rear delts and hold briefly.
What are the best tips for the Face Pull?
Pull to your face, not your chest.
Externally rotate as you pull.
Keep your elbows high.
Essential for shoulder health.
When to Use the Face Pull
Include face pulls in every upper body session—either as a warm-up before pressing or as a finisher. High frequency and moderate weight works best. Do not ego lift face pulls; they are for shoulder health, not strength.
What are common Face Pull mistakes to avoid?
Pulling too low for optimal results.
On an upper-body pulling movement like the Face Pull, this mistake can shift work away from your Rear shoulders. Keep your torso stable and guide the load through the intended pulling path.
Not externally rotating.
On an upper-body pulling movement like the Face Pull, this mistake can shift work away from your Rear shoulders. Keep your torso stable and guide the load through the intended pulling path.
Using too much weight.
Loading more weight than you can control on the Face Pull often creates compensations that shift work away from your Rear shoulders. Reduce the load until each rep follows the intended path.
Leaning back excessively.
Changing your back position during the Face Pull can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Is the Face Pull right for you?
Every lifter who presses regularly. Essential for those with desk jobs or forward-rounded shoulders. Anyone experiencing shoulder discomfort from heavy bench pressing or overhead work.
How to Program the Face Pull
Strength10-12 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-20 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance20-30 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 15-20 reps. Rest 45-60s.
Where Face Pull fits in your workout
This is one example of how Face Pull could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Overhead Press4 × 8
- Lateral Raise3 × 12
- Face Pull3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Face Pull?
Other Variations
- High Face Pull
- Low Face Pull
- Banded Face Pull
Variation Details
Band Face Pull
Loop a resistance band over a pull-up bar and pull toward your face. Bands allow smooth resistance and are gentler on your joints. Perfect for warming up or high-rep sets.
Reverse Pec Deck
Sit at the reverse pec deck machine and pull the handles toward you. The machine provides stable, guided resistance. This variation is easier on joints and allows for higher reps.
Rear Delt Fly
Hold dumbbells and hinge forward at the hips, then raise your arms out to the sides. This free-weight variation requires more balance and core stability than machines.
Band Pull-Apart
Hold a resistance band in front of you and pull it apart by moving your hands to the sides. Great for warming up shoulders or for high-rep finishing work.
Face Pull vs Other Exercises
Face pulls with a rope are slightly more effective at recruiting the rear delts because the rope travels toward your face. Reverse pec deck provides stable, machine-guided resistance and is safer on your joints. Both are excellent for rear delt development.
Face pulls are easier to perform with heavier weight and require less balance. Bent-over dumbbell flyes offer more freedom in movement but are harder to control with heavy weight. Use face pulls for building muscle; use flyes for technical skill.
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Safety Notes
- Don't use too much weight.
- Focus on proper rotation.
- General fitness education only. This is not medical advice or a rehabilitation protocol. Stop if you feel pain, and follow a licensed healthcare professional for an injury, medical condition, or return after surgery.