Face Pull
A high cable pull that strengthens the rear delts and upper back — a great balance to all the pressing in most programs.
Muscle activation
- Rear delts45%
- Traps25%
- Rhomboids25%
- Biceps5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set a rope attachment at about eye level or slightly above.
2. Mid-rep
Separate the hands as they approach your ears.
3. End of the movement
Finish with the hands beside your head, upper arms out to the sides and knuckles pointing back.
4. Common mistake
Using too much weight and leaning back
Ways to do it
Rear delts on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Set a rope attachment at about eye level or slightly above.
- 2Grip the rope with palms facing each other or slightly down, thumbs toward you.
- 3Step back until the arms are straight with tension on the cable, feet staggered or hip width.
Execution
- 1Pull the rope toward your face, leading with the elbows high and wide.
- 2Separate the hands as they approach your ears.
- 3Finish with the hands beside your head, upper arms out to the sides and knuckles pointing back.
- 4Hold briefly, then return slowly to straight arms.
Breathing
Breathe out as you pull, breathe in as you return.
Tempo
2-1-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Rear delts
Secondary
Traps, Rhomboids, Biceps
Key form cues
- Elbows high and wide
- Pull the rope apart
- Show your biceps at the end
- Ribs stay down
Common mistakes
Using too much weight and leaning back
Go lighter so you can stand tall and reach the full end position each rep.
Elbows dropping so it becomes a row
Keep the elbows at or above shoulder height throughout the pull.
Shrugging the shoulders up toward the ears
Keep the neck long and focus on pulling back and apart rather than up.
Range of motion
From arms straight toward the anchor to hands beside the ears with the upper arms rotated back.
Variations
Easier
Band pull-apart
Harder
Half-kneeling face pull with a 2 s hold
At home
Band face pull anchored to a door
Machine / cable
Reverse pec deck (rear delt fly machine)