Quick Answer
Face Pull is a intermediate strength exercise that targets your shoulders. It uses a cable. Attach rope handle to high/mid pulley.
Video Tutorial
How to Perform the Face Pull
- 1
Attach rope handle to high/mid pulley.
- 2
Stand facing machine, grasp rope ends overhand.
- 3
Step back, arms extended.
- 4
Pull rope towards face, aiming hands towards ears/forehead.
- 5
Keep elbows high and out.
- 6
Retract shoulder blades, externally rotate shoulders at end.
- 7
Squeeze upper back/rear delts.
- 8
Slowly return to start.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Face Pull isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Face Pull work?
The Face Pull primarily works your shoulders. Secondary muscles include the middle back and traps.
What equipment do I need for the Face Pull?
The Face Pull needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Face Pull suitable for beginners?
The Face Pull is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Face Pull should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Face Pull every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.