Face Pull

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Attach a rope to a cable machine set at upper-chest to face height. Choose a light-to-moderate weight you can control without leaning back or using momentum. Step back until there’s constant tension on the cable.

Starting Position

Stand tall in a staggered stance for stability. Hold the rope with thumbs pointing back and palms facing in. Extend your arms straight toward the pulley. Brace your core, keep ribs down, and set your shoulders down and back (don’t shrug). Keep your neck neutral and eyes forward.

Execution

Inhale and brace. Pull the rope toward your face by driving your elbows back and out, keeping them higher than your wrists. As the rope approaches your face, separate the ends so your hands finish near your ears/temples and your shoulder blades squeeze together. Pause briefly and squeeze your rear delts and upper back. Exhale near the squeeze. Slowly return to the start under control, allowing your shoulder blades to protract naturally while maintaining posture and tension. Repeat for the desired reps.

Tips on doing this exercise

Think “elbows high, rope to face”—finish with hands near your ears.

Keep ribs down and core tight so you don’t lean back to cheat reps.

Use a 1-second squeeze at the end to feel rear delts and mid-back working.

If you feel it in the neck/traps, lower the weight and focus on keeping shoulders down.

Great as a warm-up or accessory on upper-body days for healthier shoulders.

‍

Common Mistakes

Using too much weight and turning it into a body lean or row

Shrugging shoulders up toward ears instead of keeping them down

Pulling elbows too low (turns it into more of a lat row)

Not separating the rope at the end range (missing the rear delt/upper back emphasis)

Rushing the return and losing control or posture

Overextending the neck by jutting the head forward

‍

Recommended Ranges

Shoulder health/posture: 3–5 sets of 12–20 reps (lighter, strict form)

Hypertrophy focus: 3–4 sets of 10–15 reps (controlled tempo)

Accessory finisher: 2–4 sets of 15–25 reps (pump + control)
Rest 45–75 seconds between sets.

‍