HyperBody
Exercise library · Shoulders

Face Pull.

An accessory exercise that strengthens the rear deltoids and rotator cuff, improving shoulder health and posture.

IntermediateCable Machine
Face Pull
The numbers
Sets
2–4
Reps
10–15
Rest
45–75
Muscles
Primary
Rear delts · Rotator cuff
Secondary
Mid traps · Rhomboids
The play-by-play

How to do it.

  1. Step 01

    Set a cable pulley to chest height and attach a rope handle.

  2. Step 02

    Grab the rope with an overhand grip, thumbs facing you, and step back to create tension.

  3. Step 03

    Pull the rope towards your face, separating the handles as you pull.

  4. Step 04

    Focus on externally rotating your shoulders and squeezing your shoulder blades.

  5. Step 05

    Bring your hands to either side of your face.

  6. Step 06

    Slowly extend your arms back to the starting position with control.

What separates good from great

Pro cues.

  • Use a light to moderate weight to ensure proper form.

  • Emphasize the squeeze of the shoulder blades at the end of the pull.

  • Keep your elbows high and flared out during the pull.