Exercise library
Face Pull
The face pull strengthens the rear delts and upper back, improving posture and balancing out heavy pressing work.
CableBackBeginner
- Equipment
- Cable
- Focus
- Back
- Level
- Beginner
- Suggested sets
- 3 sets of 15–20 reps.
- Muscles worked
- Rear deltsUpper backTraps
How to do it
- 1Set a rope on a cable pulley at about head height.
- 2Grip the ends of the rope with your thumbs pointing back toward you.
- 3Step back to create tension and brace your core.
- 4Pull the rope toward your face, separating your hands and driving your elbows back and high.
- 5Squeeze your rear delts, then return slowly and repeat.
Tips & tricks
- Aim to pull the rope apart toward your ears, not just straight back.
- Use a light to moderate weight and focus on control.
- Keep your elbows high throughout the pull.
Common mistakes
- Using too much weight and turning it into a row.
- Leaning back and using your body to move the weight.
- Letting your shoulders shrug up.
