Face Pull
Also known as: Rope Face Pull
The single best insurance policy against the shoulder problems that heavy pressing creates.
- Primary
- Posterior deltoid, Rhomboids, Middle trapezius
- Secondary
- External rotators, Lower trapezius
- Equipment
- Cable
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Set a cable to roughly face height with a rope attachment.
- Grip the rope with both hands, thumbs pointing back toward you.
- Step back until there is tension, feet staggered.
Perform the rep
- Pull the rope toward your face, separating your hands as you go.
- Finish with your hands beside your ears and your elbows high, in an external-rotation position.
- Squeeze the rear delts and mid-back for a beat.
- Return under control without letting your shoulders roll forward.
Common mistakes
-
Too much weight
Heavy face pulls become rows. If you are leaning back or your elbows drop below shoulder height, halve the weight.
-
No external rotation
Pulling the rope straight to your face without separating your hands misses the rotator cuff work that makes this exercise valuable.
-
Elbows dropping
Elbows should stay at or above shoulder height throughout. Dropped elbows turn it into a high row.
How to programme it
Nearly impossible to overdo. Two to four sets on every upper-body day is reasonable, particularly if you bench heavily.
Variations
- Band face pull, same movement, usable anywhere
- Prone incline rear delt row: bench-supported alternative
Frequently asked questions
How often should I do face pulls?
Every upper-body session is fine. They use light loads, target muscles that are almost universally undertrained, and produce very little systemic fatigue.
Do face pulls fix rounded shoulders?
They help by strengthening the rear delts, mid-traps and external rotators that pull the shoulders back. Posture is also driven by pressing-to-pulling volume ratio and time spent seated, so face pulls alone are not a complete fix.