Smart Workout Diary

Face Pull

The cable face pull is a pulling exercise performed by drawing a rope attachment toward the face with the elbows high and wide. It primarily trains the rear deltoids and upper back, while the rotator cuff assists with shoulder external rotation. It supports shoulder balance, upper-back strength, and posture-focused training.

Demonstration

Face Pull — demonstration 1
Face Pull — demonstration 2

Instructions

  1. Set a cable pulley to about forehead height and attach a rope handle. Choose a light, controllable load.
  2. Stand facing the cable with feet about hip-width apart. Hold one end of the rope in each hand with arms extended, then brace your abdomen and keep your ribs stacked over your pelvis.
  3. Begin the pull by drawing your shoulder blades gently back and down. Pull the rope toward your face while raising your elbows high and out to the sides.
  4. Finish with the rope near either side of your face, hands close to ear level, and forearms roughly vertical. Allow the shoulders to externally rotate without shrugging.
  5. Pause briefly, then return the handle forward slowly until your arms are extended under control. Keep your torso still throughout the repetition.
  6. Stop or reduce the load if you feel sharp shoulder pain, cannot keep the neck relaxed, or need to lean backward to complete the pull.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Other
Difficulty
Beginner

Technique tips

  1. Use a lighter load than you expect; the movement should be driven by the upper back and rear shoulders rather than momentum.
  2. Keep your chin neutral and neck relaxed. Do not poke your head forward to meet the rope.
  3. Pull the rope apart as it approaches your face to encourage external rotation and avoid letting the elbows drop.
  4. Control the return phase fully; do not let the weight stack pull your shoulders forward suddenly.
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