Face Pull


Gym Equipment Needed

Musle Group



Set up the cable machine with the adjustable pulley at chest height. Attach the rope to the pulley.

Starting Position
  • 1- Stand facing the cable machine with your feet shoulder-width apart.
  • 2- Grasp the rope attachment with an overhand grip, palms facing downward.
  • 3- Step back to create tension in the cable, keeping your arms extended in front of you.
  • 4- Position yourself with a slight forward lean, engaging your core and maintaining a neutral spine.

  • 1- Initiate the movement by pulling the rope towards your face while keeping your elbows high and wide.
  • 2- Focus on squeezing your shoulder blades together as you pull, emphasizing the contraction in your upper back.
  • 3- Keep your wrists straight and maintain a neutral head position throughout the movement.
  • 4- Slowly return to the starting position, and maintain control and tension in the muscles.
  • 5- Repeat the exercise for the recommended number of repetitions.

our specialized approach to the Face Pull ensures the optimal activation of targeted muscle groups, including:

  • Rear Deltoids (Posterior Delts)
  • Rhomboids
  • Rotator Cuff
  • Upper Trapezius
  • External Rotators of the Shoulders

Tips on doing this exercise

To maximize the effectiveness of your Face Pull at BLK BOX GYM, our trainers provide personalized recommendations and guidance:

  • They will emphasize the importance of keeping the rope in contact with your face throughout the exercise, ensuring proper muscle engagement and control.
  • Our trainers will guide you in visualizing pulling the rope apart with your hands, focusing on activating your rear delts and upper back muscles.
  • For individuals lifting heavier weights or experiencing grip fatigue,’ Our trainers will introduce lifting straps, enabling a secure grip and enhanced focus on the targeted muscles.

Common Mistakes

With the support of our attentive trainers, you can avoid common mistakes and optimize your Face Pull technique:

  • Our trainers will ensure that your heels stay in contact with the floor throughout the exercise, promoting stability and balance.
  • They will pay close attention to your form, preventing any rounding of the back or hunching of the shoulders.
  • Maintaining an upright posture protects your spine and optimizes muscle activation.
  • By providing cues and support
  • Avoid excessive momentum and rounding your shoulders while performing the exercise.

Recommended Ranges

 We recommend incorporating the Face Pull into your workout routine for strength or hypertrophy purposes.

  • For hypertrophy (muscle growth), aim for 10-15 reps per set and perform 3-4 sets
  • Aim for 6-8 reps per set for strength development and perform 3-4 sets.

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of your health

If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

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