Face pull
A cable pull to the face that builds the rear delts and upper-back health.
What it is
A cable exercise where you pull a rope toward your face, elbows high, training the rear deltoids and upper-back muscles. It's a staple for shoulder health and posture, balancing all the pressing most people do.
Muscles worked
Primary: Rear deltoids, Mid-back (rhomboids, traps). Secondary: Rotator cuff.
How to perform it
- Set a pulley to roughly head height with a rope attachment and grip both ends.
- Step back to tension, arms extended, and set a tall posture.
- Pull the rope toward your face, spreading the ends apart so your hands finish beside your ears, elbows high.
- Squeeze the rear delts and upper back, then return under control.
Common form faults
- Turning it into a heavy row with the elbows dropping low. Keep the elbows high and the pull aimed at the face; use lighter weight and focus on the rear delts.
- Using so much weight the whole body leans back. Reduce the load and stay tall so the rear delts and upper back do the work.
Programming
A high-value 'prehab' accessory that balances pressing volume and supports shoulder health. Train light with high reps (12–20+) and a deliberate squeeze; hard to do too much of.
Plan your training
Variations & substitutions
Frequently asked questions
- Why should I do face pulls?
- Most people press far more than they pull horizontally at shoulder height, which can leave the rear delts and upper back underdeveloped. Face pulls target exactly those muscles and are widely used to support shoulder health and posture.
- How heavy should face pulls be?
- Light. They're about control and a strong contraction in small muscles, not maximal load. If your form breaks down or the body starts heaving, the weight is too high.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: