Exercises / Face Pull

Face Pull

Also known as: Cable face pull, Rope face pull, Rear-delt face pull

A high-cable pull to the face. The elbows stay high and the rear delts finish the rep.

Primary muscles
Shoulders (posterior deltoid), Back (rhomboids)
Equipment
Cable (high pulley, rope)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Face Pull.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Cues

  1. Set a rope at about face or upper-chest height and take a split or even stance.
  2. Pull the rope toward the face or forehead, leading with the elbows high and out.
  3. Turn the knuckles toward the ears at the finish so the rear delts shorten.
  4. Keep the ribs down; do not lean back to move the stack.
  5. Return under control until the arms are long and the upper back stretches.

Common mistakes

  • Turning it into an upright row by pulling to the neck with the elbows low.
  • Using so much lean that the hips, not the rear delts, move the stack.
  • Letting the shoulders shrug up around the ears.

Safety

  • Keep the cable high enough that this stays a rear-delt pull, not a pulldown.
  • Stop if you feel a sharp pinch in the front of the shoulder.