Face Pull
Also known as: cable face pull, rope face pull
Few exercises repay their effort like the face pull. Pulling a rope attachment toward your forehead trains the rear delts, the mid traps, and the external rotators of the shoulder — the exact muscles that heavy benching and desk posture leave behind. Lifters use it as a counterweight to pressing volume, and it belongs in almost every program for that reason.
How to do the face pull, step by step
- Set a cable pulley to roughly forehead height and attach a rope.
- Grab the rope ends with your thumbs pointing back toward you, then step back until your arms are extended and the stack is lifted.
- Stagger your stance or lean back slightly so you are stable against the pull.
- Pull the rope toward the bridge of your nose, driving your elbows high and wide.
- As the rope reaches your face, rotate your knuckles toward the ceiling so you finish in a double-biceps-like position.
- Pause for a second with your shoulder blades squeezed together, then let the arms extend slowly back to the start.
Form cues that fix most reps
Think elbows high and hands back — if your elbows drop, it becomes a row and the rear delts check out.
Finish every rep with knuckles toward the ceiling; the external rotation at the end is the most valuable part.
Go lighter than your ego wants — this is a quality movement, not a load movement.
Common mistakes (and the fix)
Face Pull sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Pull A3 × 15–20Powerbuilding 5-day
Upper · heavy3 × 12–15Body-Part 5-day
Shoulders3 × 15–20Glute Builder
Upper B3 × 15–20
Face Pull FAQ
What muscles does the face pull work?
The rear delts and mid traps do the pulling, the rhomboids assist the squeeze, and the rotator cuff muscles handle the external rotation at the finish. It is one of the few exercises that trains all of these in a single movement.
How many sets and reps should I do?
Two to four sets of 12–20 reps, two or three times per week, is a sensible dose. Most lifters do them at the end of upper-body sessions or between pressing sets as an active counterbalance.
Can I do face pulls at home without a cable machine?
Yes — a resistance band anchored at face height reproduces the movement almost exactly. Band tension even resembles a cable's smooth pull, so nothing about the technique changes; just count reps by feel since band resistance varies through the range.
More shoulders exercises
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