Shoulders · Cable · Beginner

How to do Face Pull

The face pull is a cable rope pull toward your face with the elbows high. It works the rear delts and the muscles between the shoulder blades, which most pressing-heavy programmes under-train, and is a common addition for shoulder health and posture.

Primary muscle: Rear delts
Also works: Traps
Equipment: Cable
Level: Beginner
Category: Shoulders

How to do Face Pull, step by step

Set a cable pulley at about face height with a rope attachment and hold one end in each hand, palms facing down.
Step back until your arms are straight and the weight is lifted, standing tall with a slight bend in your knees.
Pull the rope toward your face, leading with your elbows out and high and pulling the ends apart as they pass your ears.
Squeeze your shoulder blades together for a moment, then let your arms straighten under control.

Station taken, or training at home? Alternatives to Face Pull →

Muscles worked

Face Pull works your rear delts as the main mover, with help from your traps.

Track Face Pull in SPLYT

Face Pull is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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