Face Pull.

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.

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.

Questions, answered.

What is the Face Pull?

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

What muscles does the Face Pull work?

The Face Pull primarily works your rear delts and rotator cuff. It also recruits your mid traps and rhomboids as secondary movers.

What equipment do I need for the Face Pull?

You need a cable machine to perform the Face Pull.

How many sets and reps should I do for the Face Pull?

A typical prescription for the Face Pull is 2–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Face Pull good for beginners?

The Face Pull is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.