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Face Pull

Primary muscle
Shoulders
Secondary muscles
Biceps
Equipment
Machine

Overview

A rope cable pull to face height that trains the rear shoulders and upper back. It balances pressing work and builds shoulder stability.

How to do it

  1. Set the pulley at upper-chest or face height and attach a rope.

  2. Grab the rope and step back until your arms are straight.

  3. Stand tall with a slight lean back and your core braced.

  4. Pull the rope toward your face, separating the ends as your hands pass your ears.

  5. Keep your elbows high and squeeze your shoulder blades together.

  6. Return slowly until your arms are straight.

Tips

  • Finish with your hands beside your ears, as if flexing both biceps.
  • Use a light weight and focus on a controlled squeeze.

Common mistakes

  • Letting your elbows drop, which turns it into a row.
  • Leaning far back and using your body weight to pull.
  • Using so much weight that you cannot hold the end position.

Similar exercises

All Shoulders exercises

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