- Trains rear delts, rotator cuff and the muscles that control your shoulder blades
- Pull to your face with high elbows, then rotate your hands back
- Light weights and high reps: 12 to 20 per set
- Two or three times a week at the end of upper body sessions
- Level
- Beginner
- Trains
- Rear deltoids, Rotator cuff (external rotators), Rhomboids, Mid and lower traps
- Kit
- Cable machine, Rope attachment, Or a resistance band
What the face pull trains and why it is worth doing
Face pulls train your rear delts, the rotator cuff muscles that turn your arm outward, and the mid and lower traps that control your shoulder blades. These muscles help keep the ball of your shoulder centred in its socket when you press and pull.
Most people do far more pressing than this kind of pulling, and the face pull is an easy way to balance things out. That makes it a favourite for anyone who benches, presses overhead or spends long days hunched over a laptop. It will not fix a painful shoulder on its own, but it is a sensible part of keeping healthy shoulders healthy.
How to do a face pull
- Set a cable pulley at about forehead height and attach a rope. Hold both ends with your palms facing down or facing each other.
- Step back until your arms are straight and the weight is off the stack. Stand tall with your feet hip width apart or in a split stance.
- Brace your trunk and keep your ribs down so you do not lean back.
- Pull the rope towards your face, leading with your elbows, which should finish at or just above shoulder height.
- As you pull, spread the rope apart and rotate your hands back so they finish either side of your ears, like a double biceps pose.
- Hold for a second, then return slowly to straight arms.
Common face pull mistakes
- Going too heavy. This is a precision exercise for small muscles. If you have to lean back or jerk the rope, halve the weight.
- Elbows dropping. If your elbows finish below your hands, the rotator cuff does less. Keep them high.
- Pulling to your chest. That turns it into a row. Aim for your nose or forehead.
- Skipping the rotation. Turning your hands back at the end is the point. Finish with your knuckles pointing behind you.
Easier and harder versions
- Easier: a band face pull with a light resistance band anchored at head height, ideal for warm-ups and home training.
- Easier: a band pull-apart, pulling a band across your chest with straight arms.
- Harder: a two second hold in the end position with a slow three second return.
- Harder: a half-kneeling face pull, which removes any chance of leaning back or using your legs.
How to programme face pulls
Use light loads and higher reps: 2 to 4 sets of 12 to 20 with a pause at the end of each rep, resting about 60 seconds. This is not an exercise for maximum effort sets.
Add it to the end of upper body sessions two or three times a week, or use a band version in your warm-up before the bench press or overhead press. It sits nicely in a superset with the seated cable row.
If your shoulder is already sore, get it assessed rather than guessing. The on-site physio at Lycan Strength starts with a full assessment to find the cause, and members get 20% off treatment. Our guide to shoulder impingement is a good place to start reading.
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Questions
Do face pulls prevent shoulder injuries?
No single exercise prevents injury. Face pulls strengthen muscles that support the shoulder and balance out pressing, which is why coaches like them, but sensible training load matters more.
How heavy should face pulls be?
Light enough to hold the end position for a second with your elbows high and no leaning back. For most people that is much lighter than their rows.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.