Face Pull
Back
Weight & Reps
Cable
Face pulls target the rear deltoids, rhomboids, and external rotators. Essential for shoulder health and posture, they help balance out heavy pressing work.
How to Do Face Pull
- Set the cable at face height with a rope attachment
- Pull the rope toward your face, splitting the ends apart at ear level
- Externally rotate your hands so your thumbs point behind you at the end
- Hold the peak contraction for a full second — squeeze your rear delts and upper back
Form Cues
- Set the cable at face height with a rope attachment
- Pull the rope toward your face, splitting the ends apart at ear level
- Externally rotate your hands so your thumbs point behind you at the end
- Hold the peak contraction for a full second — squeeze your rear delts and upper back
Common Mistakes to Avoid
- Setting the cable too low and turning the face pull into an upright row
- Not splitting the rope apart at the end — you lose the external rotation benefit
- Using too much weight and leaning back to heave the rope, losing the rear delt isolation
Muscles Worked
Primary
Rear Deltoid
Rhomboids
Trapezius (Middle)
Secondary
Infraspinatus
Teres Minor
Trapezius (Lower)
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the face pull work?
Face pulls primarily target the rear deltoids, rhomboids, and middle trapezius, with secondary activation of the infraspinatus and teres minor (rotator cuff muscles).
How much should a beginner face pull?
Beginners typically start with 15-30 lbs (7-14 kg). Face pulls are a prehab and posture exercise — keep the weight light and focus on the squeeze and external rotation.
Face pulls vs reverse flys — which is better?
Face pulls work the rear delts plus external rotators (better for shoulder health), while reverse flys isolate the rear delts more directly. Face pulls are the better overall choice for shoulder health and posture correction.
Watch Form Guide on YouTube
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