Face Pull
Primary
Shoulders
Secondary
Traps, Rhomboids, Rotator cuff
Equipment
Cable
Difficulty
Beginner
Type
Pull
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Use for shoulder health and rear delt development. The Face Pull — a isolation pulling movement — is one of the most effective ways to train your shoulders, with secondary work on your Traps and Rhomboids.
Muscles worked: Face Pull
Primary
Secondary
Stabilizers
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. EMG research shows that 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. 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.
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.
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?
Everyone - essential for shoulder balance.
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
Near the end of upper body workouts. After your main pressing and pulling. Face pulls are a finishing touch for shoulder health.
Sample Workout Blocks
Workout: Upper Body Hypertrophy (Day 1) 1. Barbell Bench Press: 4 sets × 8 reps 2. Barbell Row: 4 sets × 8 reps 3. Dumbbell Incline Press: 3 sets × 10 reps 4. Dumbbell Row: 3 sets × 10 reps 5. Face Pulls: 3 sets × 15 reps 6. Barbell Curl: 2 sets × 10 reps 7. Tricep Rope Pushdown: 2 sets × 12 reps Rest 45-60 seconds on face pulls. They're a finishing exercise, not a main lift.
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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.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Face Pull — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't use too much weight.
- Focus on proper rotation.