How to Do the Face Pull
The cable face pull pulls a rope toward your face with your elbows high. It strengthens the rear delts and upper back, the muscles that support healthy shoulders and posture. It suits anyone who presses a lot or sits at a desk.
Log every set of your Face Pull in Superlift
Muscles worked
Primary
- Rear Delts
- Upper Back
Secondary
- Shoulders
- Traps
How to do the Face Pull
- 1
Set a rope attachment at upper-chest or face height on a cable stack.
- 2
Grab the rope with both hands, thumbs toward you, and step back.
- 3
Stand tall with your arms straight and a slight lean back.
- 4
Pull the rope toward your face, splitting the ends apart.
- 5
Flare your elbows out and up, rotating your hands back past your ears.
- 6
Squeeze, then return slowly.
Form cues to remember
- Pull to your forehead
- Elbows high and wide
- Split the rope apart
- Light weight, slow control
Face Pull video tutorial
Common mistakes
Going too heavy
Lower the weight so you can pull with your rear delts.
Elbows dropping
Keep your elbows at or above hand height.
Leaning back
Stay tall and keep your torso still.
Pulling to your chest
Aim at your face and rotate your hands back.
Sets and reps
| Muscle growth | 3–4 sets of 12–20 reps, 45–60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–25 reps, 30–45 sec rest |
Keep the weight light and controlled. Avoid yanking the rope with your lower back.
Superlift for iPhone
Track your Face Pull and watch it go up
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Face Pull FAQ
What muscles do face pulls work?
They work the rear delts, mid-traps and rotator cuff muscles. The biceps help a little.
How often should I do face pulls?
Two to three times a week works well since the weight is light.
Face pulls vs reverse flyes?
Face pulls add external rotation and use a cable's constant tension. Reverse flyes focus more on the rear delts alone.
