Shoulders
Face pull
The face pull draws a rope toward your face with your elbows high, training the rear delts and upper back.
- Primary
- Shoulders
- Secondary
- Upper back
- Equipment
- Cable
- Type
- isolation
Why it earns a spot
Most lifting pushes and pulls in front of the body, so this rear-shoulder movement balances the work and keeps shoulders feeling healthy.
How to do it
- Set a cable at about forehead height with a rope attached and grab both ends with palms facing in.
- Step back so the cable is under tension and stand with a soft knee.
- Pull the rope toward your face, spreading your hands apart as you pull.
- Finish with your elbows high and your hands beside your ears, squeezing your upper back.
- Return slowly until your arms are straight.
Common mistakes
- Using too much weight and leaning back to pull; stay upright and use a lighter load.
- Pulling to your chest instead of your face; aim the rope at your forehead.
- Dropping your elbows below your hands; keep them high.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 2-3 | 12-20 | 60 sec |
Treat it as a quality movement: build to 20 clean reps, then add a small amount of weight. It works well twice a week.
Swaps and alternatives
Fortis · free while in beta
Log every face pull set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
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