Face Pull
Primary
Shoulders
Secondary
Traps, Rhomboids, Rotator cuff
Equipment
Cable
Difficulty
Beginner
Type
Pull
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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.
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
Why This Exercise Works
Face pulls are a pulling exercise that primarily targets your rear deltoids (back shoulder muscles) and upper back. Unlike pressing movements, face pulls work the muscles on the back of your body, making them excellent for balancing pressing volume and maintaining healthy shoulders. The rear deltoids are responsible for shoulder external rotation and horizontal abduction — pulling your elbows back and slightly apart.
When you pull a cable or band toward your face, your rear deltoids are maximally activated because they're working in their function. The rhomboid muscles (between your shoulder blades) and trapezius also assist in the pulling motion and scapular retraction. These muscles are often underdeveloped in people who focus on pressing, which contributes to shoulder pain and postural issues.
The specific range of motion in face pulls is important. Pulling toward your face (rather than toward your chest) emphasizes the rear deltoids because your elbows end up higher and more perpendicular to your body. This position maximally recruits the rear delts. The external rotation at the shoulder during the movement also activates your infraspinatus and teres minor (rotator cuff muscles), which stabilize your shoulder joint.
Face pulls also benefit your upper back posture. The pulling motion trains the muscles that oppose forward-hunched shoulders, common from desk work and pressing exercises. Face pulls activate the rear deltoid and upper back significantly more than other rear delt exercises when performed with proper form and a full range of motion, as EMG research confirms.
The weight used in face pulls should be moderate — this exercise responds best to higher reps (12-20) because the goal is not maximum strength but muscular endurance and postural improvement. Overloading face pulls with heavy weight often compromises form and shifts emphasis to larger muscles, defeating the purpose.
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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.
Not externally rotating.
Using too much weight.
Leaning back excessively.
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 many sets and reps of Face Pull should you do?
Recommendation: 3-4 sets of 15-20 reps. Rest 45-60s.
Muscle Growth
12-20 reps
Rest 90s-2min
Strength
10-12 reps
Rest 2-3min
Endurance
20-30 reps
Rest 60s
Where to Use in Your Workout
Include at the end of every upper body session as shoulder prehab/rehab work. Can also serve as activation before heavy pressing. The high-rep nature means face pulls rarely interfere with other training.
Sample Workout Blocks
Week 1: 3x15 @ RPE 6 | Week 2: 3x15 @ RPE 7 | Week 3: 4x12 @ RPE 7 | Week 4 (deload): 2x20 @ RPE 5
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Get Your Custom PlanWhat 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.
Frequently Asked Questions About the Face Pull
Face pulls build healthy shoulders by strengthening the rear delts and rotator cuff. Strong rear delts improve posture and reduce shoulder pain. They also balance all the pressing volume most people do. Healthy shoulders are important for long-term strength gains.
Use the high pulley or attachment point. Set a rope attachment at or slightly above eye level. Face pulls can also be done with bands looped over a pull-up bar. The exact setup doesn't matter as much as the movement pattern.
Face pulls work best with higher reps: 12-20 per set. This rep range is ideal for shoulder health and rear delt development. Don't go super heavy on face pulls. Focus on feeling your rear delts work.
You can do light face pulls 2-3 times per week without issue. They're not taxing on your central nervous system like heavy compound lifts. Many people do face pulls at the end of every upper body workout.
Face pulls help by strengthening the rear deltoids and rotator cuff, which stabilize your shoulder. They don't fix pain caused by injury or structural issues. If your shoulder pain doesn't improve in 2 weeks, see a physical therapist.
Pull until the rope is at or slightly behind your face. Your elbows should end up higher than your shoulders. You should feel a strong squeeze in your rear delts at the end position.
Yes. Reverse pec deck, bent-over dumbbell flyes, and machine rear delt flyes all work the rear delts. Face pulls are popular because they're easy to set up and work well for high reps, but other options exist.
The Face Pull typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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Safety Notes
- Don't use too much weight.
- Focus on proper rotation.