SHOULDERS · ISOLATION
Face Pull
A rope cable pull that trains the rear shoulders and upper back with controlled external rotation.
Primary musclesRear delts, Upper back
Secondary musclesRotator cuff, Traps
EquipmentCable machine, Rope
DifficultyBeginner · Horizontal Pull
How to perform
- Set the cable around upper-chest or face height.
- Pull the rope toward your face with elbows elevated comfortably.
- Return under control while maintaining posture.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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