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Instructions
- Set a rope attachment on a high pulley cable machine.
- Grip the rope with both hands using a neutral grip.
- Step back slightly and stand with feet shoulder-width apart.
- Pull the rope towards your face while keeping your elbows high.
- At full contraction, separate the rope ends and squeeze your shoulder blades.
- Slowly return to the starting position.
Technical Tips
- Keep your chest up and core braced throughout the movement.
- Avoid using momentum—control the rope on both concentric and eccentric phases.
- Lead the pull with your elbows, not your hands.
- Maintain a neutral spine and do not overextend the lower back.
Breathing Tips
- Exhale as you pull the rope toward your face.
- Inhale as you return the rope to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Cervical spine disorders
The Face Pull is an effective cable-based exercise designed to target the upper posterior chain, particularly the shoulders and upper back. It plays a vital role in developing balanced shoulder muscles, improving scapular stability, and enhancing posture. Often utilized in both bodybuilding and corrective training programs, this movement helps counteract the negative effects of prolonged sitting and forward shoulder posture. By focusing on the rear deltoids and trapezius, the Face Pull promotes healthier shoulder mechanics and can significantly reduce the risk of injury, especially in pushing or overhead movements. Its versatile application makes it a staple for athletes, lifters, and anyone seeking to build a stronger, more resilient upper body. Ideal as a warm-up, accessory, or standalone back day movement, the Face Pull is both accessible and indispensable for complete upper body training.
What muscles do face pulls work the most?
Face pulls primarily target the rear deltoids and upper traps, making them excellent for improving posture and shoulder stability.
Is the face pull good for posture?
Yes, face pulls are one of the best exercises for correcting poor posture by strengthening the muscles responsible for scapular retraction and external shoulder rotation.
How many reps should I do for face pulls?
Perform 10–15 reps per set for 3–4 sets using controlled form to maximize muscle activation and avoid momentum.
Can beginners do face pulls?
Yes, beginners can safely perform face pulls using light weight and proper form, making them ideal for building foundational shoulder stability.
What's the best height to set the pulley for face pulls?
Set the pulley at or slightly above eye level to ensure proper pulling mechanics and optimal activation of the upper back muscles.