Face Pull Exercise Guide: How to Master Face Pulls

The face pull is an isolation exercise that activates muscles in your lower back and upper back—specifically the rear deltoids on the back of your shoulders. Practice face pulls by standing in front of a cable pulley machine. Grab the rope attachment with an overhand grip. Squeeze your upper back muscles and pull the rope toward your face, stopping once your hands are above your shoulders. If you don’t have the necessary equipment for a cable face pull, try using a resistance band instead.

Regularly practicing face pull exercises can have several benefits.

1. 1. Face pull exercises can increase your shoulder health. The face pull targets muscle groups around your shoulder joints—specifically the posterior deltoids (rear delts) and rotator cuff muscles like the infraspinatus—improving scapular stability and strength.
2. 2. Face pull exercises can help your posture. By working upper back muscles like the rhomboids and trapezius, the face pull is a great exercise for improving poor posture.
3. 3. Face pull exercises can improve your performance during other exercises. With practice, face pulls can build muscle in your upper body. Use the face pull as a warm-up for more challenging strength-training exercises like the deadlift, pull-up, dumbbell lateral raise, push-up, shoulder press, barbell bench press, and upright row.

For face pulls, begin by using a weight that you can control for 2–3 sets of 10–15 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Set the pulley to the highest height setting on the cable machine.
2. 2. Face the cable machine and grab one long rope handle with an underhand grip. If available, use two rope handles to allow for more shoulder external rotation.
3. 3. Take a few steps backward to move the weight off of the weight stack. Your posture should be tall, with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
4. 4. Keep your arms long with a slight bend in your elbows as you rotate your shoulders outward to engage your upper back. Pre-tension your shoulders and hips while engaging your core. Keep your ribs down and pelvis slightly tucked. Evenly distribute your weight and grip the floor with your feet to create a stable position. All repetitions should begin from this starting position.
5. 5. While maintaining your alignment, squeeze your upper back to initiate the backward movement. Pull the rope toward your face and allow your shoulder blades to retract. Your elbows should travel back and out to the sides of your body. Your thumbs should be facing backward. At the end of the pull, your hands should finish over your elbows, with your upper and lower arms forming a 90-degree angle.
6. 6. Pause at the end of the movement while squeezing your shoulder blades.
7. 7. Slowly begin to straighten your arms and allow your shoulder blades to move back to a protracted position. Your arms should finish long with a slight bend in your elbows. Your shoulder blades should finish protracted.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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