Face Pull
Muscles worked
Instructions
- 1Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
About Face Pull
The face pull is done on the high pulley with a rope, pulled toward the face while flaring the elbows out and back. It targets the rear delt and the upper back, especially the external rotators of the shoulder. It is a key exercise for balancing a posture dominated by pressing movements (presses, push-ups) and for preserving shoulder health long-term. Pull toward the upper face while separating the rope and squeezing the shoulder blades, without shrugging or using momentum. Light, clean, high-rep work beats a heavy load poorly controlled.
check_circleBenefits
- check_circleStrengthens the rear delt and external rotators
- check_circleImproves posture and long-term shoulder health
- check_circleOffsets the volume of pressing movements
lightbulbExecution tips
- lightbulbSet the pulley at face height or slightly above
- lightbulbPull the rope toward the forehead, splitting the hands apart
- lightbulbFinish with the elbows high and level with the shoulders
- lightbulbFavor light loads and a controlled movement
warningCommon mistakes
- warningPulling too heavy and compensating with the whole body
- warningKeeping the elbows low and turning it into a back row
- warningFailing to split the hands apart at the end
- warningNeglecting the external rotation of the shoulders
helpFrequently asked questions
How often should I do face pulls?expand_more
Two to three times a week works well, since the exercise is light and beneficial for posture and shoulder health.
Rope or bar for the face pull?expand_more
The rope lets you split the hands and add external rotation, which makes it superior to a bar for this movement.
Can the face pull prevent shoulder pain?expand_more
It does not 'cure' anything, but strengthening the rear delts and external rotators helps balance a shoulder overworked in pressing, which contributes to better joint health. If you already have pain, see a professional.
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