Face Pull tutorial
The face pull is a cable pulling exercise that strengthens the rear delts, mid-traps, and rotator cuff. It is highly valuable for shoulder health, better posture, and balancing out pressing work, and suits all levels including beginners.
How to perform
- Set the cable pulley at face height or slightly higher and attach a rope.
- Grip the rope ends with palms down or facing each other and step back a few steps.
- Stand tall, brace your core, and extend your arms toward the pulley.
- Pull the rope toward your face while spreading the ends apart.
- Finish with elbows high and hands beside your ears, squeezing your shoulder blades together.
- Return your arms slowly to the start position.
Breathing: Exhale as you pull the rope in and inhale as you return.
Key tips
- Keep your elbows at or slightly above shoulder height.
- Rotate your shoulders outward at the end, like a double-biceps pose.
- Use light weight and focus on the quality of the squeeze.
Common mistakes
- Going too heavy and leaning back to pull.
- Letting the elbows drop so it becomes a row.
- Shrugging the shoulders toward the ears.
Safety: People with shoulder injuries should start very light in a pain-free range; the band pull-apart is a simpler alternative.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Band Pull-apart
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