Face Pull: How-to, Tips & More
The Face Pull is a beginner isolation exercise for your rear delts. You do it with cable machine and rope attachment. It is a good fit when your goal is muscle growth.
Besides the rear delts, it also works your upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
How to do the Face Pull
- Set a rope on a high pulley at about face height.
- Hold the ends with your palms facing in and step back.
- Pull the rope toward your face, elbows high and out.
- Return slowly.
Face Pull tips
- Finish with your hands beside your ears, like a double biceps pose.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Rope attachment
Type
Isolation
Face Pull alternatives
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Band Rear Delt Fly
Resistance band
Cable Rear Delt Fly
Cable machine
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Fly
Dumbbells
Frequently asked questions
What muscles does the Face Pull work?
The Face Pull mainly works your rear delts, with help from your upper back.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Face Pull good for beginners?
Yes. The Face Pull is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Face Pull?
You need cable machine and rope attachment.
Add Face Pull to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon