Shoulders

Face Pull

Pulling a rope toward your face while spreading your hands: it trains rear delts, upper back and the rotator cuff.

Also known as: rope face pull, cable face pull

Level: Beginner
Equipment: Cable Machine
Type: Compound

Movement

Muscles worked

Face Pull muscle map: rear delts, rhomboids and traps highlighted on the front and back of the body

How to do it

Set the pulley at face height with a rope and grab it palms down.
Step back until your arms are straight and the cable is taut.
Pull the rope toward your forehead, spreading your hands and driving your elbows back and up.
Finish with your hands beside your head, then return slowly.

Form cues

At the end, your fists finish above your elbows.
Pull the rope ends apart; that's part of the exercise.
Light weight, full control.

Common mistakes

Going too heavy and leaning back: it becomes a row.
Pulling to your neck or chest: aim for your forehead.
Elbows below your hands at the end: no external rotation.

Sets and reps

3-4 sets of 12-20 reps with 60 seconds of rest. Works well at the end of a session or as a shoulder warm-up.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the face pull.

Dumbbell face pull
Bent over, pulling dumbbells toward your face with elbows high.
Dumbbell · Intermediate
How to do it
1. Stand or sit holding a dumbbell in each hand with arms extended forward.
2. Bend your elbows and pull the dumbbells toward your face.
3. Flare your elbows out wide to shoulder height.
4. Squeeze your rear delts and upper back at the peak.
5. Lower the dumbbells back under control.
Primary
Rear Delts, Rhomboids
Secondary
Biceps, Traps
Ring face pull
Using your bodyweight hanging from rings.
Gymnastic Rings · Intermediate
How to do it
1. Grip the rings and lean back so your body is at an angle.
2. Pull the rings toward your face, flaring elbows to the sides.
3. Hold briefly, then return.
Primary
Rear Delts, Rhomboids
Secondary
Traps
Suspension trainer face pull
Adjust the difficulty with your body angle.
Suspension Trainer · Beginner
How to do it
1. Grasp the TRX handles with an overhand grip, palms facing down.
2. Lean back until your arms are fully extended and your body forms a straight line.
3. Pull the handles towards your face, driving your elbows high and wide.
4. Squeeze your shoulder blades together at the peak contraction.
5. Slowly extend your arms back to the starting position with control.
Primary
Rear Delts, Rhomboids
Secondary
Traps
Cable external rotation
Isolates the external rotators with your elbow pinned to your side.
Cable Machine · Intermediate
How to do it
1. Set a cable pulley to elbow height and grip the handle.
2. Stand side-on to the machine with your working elbow bent at 90 degrees.
3. Keep your elbow glued to your side and rotate your forearm outward.
4. Pause at the end of the movement.
5. Return under control. Complete reps on one side, then switch.
Primary
Rear Delts
Secondary
Rhomboids, Traps