Cable machine and rope exercise · Rear delts

Face Pull

Set a rope attachment around face height, pull toward your forehead, and rotate comfortably without leaning back.

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Cable face pull illustration showing a rope drawn toward the face with elbows raised. — Face Pull · controlled position

EquipmentCable machine and rope

Primary muscleRear delts

Also worksUpper back · Rotator cuff

The movement

How to do a face pull

Use a steady range and keep each rep controlled from start to finish.

01
Set the rope around face height
Attach a rope to a cable and adjust the pulley to about face level. Hold one end in each hand.
02
Step back and brace
Create enough distance for the cable to stay taut. Stand balanced and keep your ribs stacked over your hips.
03
Pull toward your forehead
Draw the rope toward your face with your elbows out. Separate your hands as they come back, within a comfortable range.
04
Return slowly
Extend your arms under control and keep your shoulders from being pulled forward abruptly.

Muscles worked

Where the face pull works.

PrimaryRear delts

SupportingUpper back · Rotator cuff

Form cues

Make every rep controlled.

Keep the elbows around shoulder height.
Pull the rope toward the face, not the chest.
Use a light load that allows a smooth return.

What to watch for

Common mistakes

Leaning back to move a heavier stack.
Pulling the rope down toward the chest.
Forcing the hands too far behind the head.

Keep your options open

Alternatives and related exercises

Reverse flyBand pull-apartRear-delt cable fly

Good to know

Face Pull questions.

What muscles do face pulls work?

Face pulls emphasize the rear shoulders and upper-back muscles. The small muscles around the shoulder also help control the outward rotation.

How high should the cable be for face pulls?

Start around face height and adjust so you can pull the rope toward your forehead with a comfortable shoulder position.

How heavy should face pulls be?

Use a resistance that lets you keep your torso still, pull smoothly, and return the rope under control.

Can I track face pulls as a cable exercise?

Yes. Record your sets, reps, and the cable setup you use so you can compare like with like next time.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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