Face Pull
Learn how to do face pull with a clear setup, controlled movement, and a technique you can repeat.
How to do face pull
- Set a cable pulley to upper-chest height and attach a rope handle.
- Grab the rope with both hands, palms facing in, and step back until your arms are extended.
- Pull the rope toward your face, driving your elbows high and out to the sides.
- As the rope reaches your face, pull the ends apart and squeeze your rear delts and upper back.
- Slowly extend your arms back to the start, keeping tension on the cable.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do face pull?
Set a cable pulley to upper-chest height and attach a rope handle. Grab the rope with both hands, palms facing in, and step back until your arms are extended. Pull the rope toward your face, driving your elbows high and out to the sides.
What muscles does face pull work?
Face Pull primarily trains the shoulders, with the back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for face pull?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of face pull?
Related options include Cable Rope Rear-Delt Rows, Cable Seated Lateral Raise, Upright Cable Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related shoulders exercises
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