face pulls

Face Pulls are a great exercise to strengthen your upper back and rear deltoids. Here's how to do them using a cable machine:

Attach a rope handle to the high pulley of the cable machine and set the weight to a light or moderate load.
Grab the rope with both hands, palms facing each other, and step back until your arms are fully extended in front of you.
Stand with your feet shoulder-width apart and your knees slightly bent. Keep your chest up and your shoulders down and back.
Pull the rope towards your face, keeping your elbows high and flared out. Squeeze your shoulder blades together at the end of the movement.
Slowly return to the starting position and repeat for the desired number of reps.

Introduction

Face pulls are a resistance band or cable machine exercise that primarily targets the rear deltoids (back of the shoulder). It strengthens rotator cuff muscles, improves posture, and reduces the risk of shoulder injuries by enhancing scapular stability. This exercise is particularly beneficial for individuals focusing on building well-rounded shoulders and preventing common imbalances often seen in weightlifting.

Muscles Worked

Primary: Rhomboid Major and Minor, Middle Trapezius
Secondary: Deltoid (Rear Head), Infraspinatus, Teres minor

How to Do It (Step-by-Step)

Stand facing away from a resistance band or cable machine with a handle attached to a high pulley. Grasp the handle with an overhand grip, keeping your arms fully extended and slightly wider than shoulder-width apart.
Pull the handle straight back towards your face (just above your forehead) while keeping your elbows steady, maintaining a slight bend in your elbow joints.
Keep your shoulders down and back, avoiding any shrugging motion, and engage your core to maintain balance. Maintain control throughout the movement and return slowly to the starting position.

Tip: To maximize face pull effectiveness, focus on squeezing your upper back muscles during the contraction phase of each rep.

Rep & Rest Guidelines

Strength: 4–6 reps, 2–3 min rest
Hypertrophy: 8–12 reps, 60–90 sec rest
Endurance: 12–20 reps, 30–60 sec rest

Achieve optimal progression with Auto Progression and stay organized with the Rest Timer feature in VolymApp.

Form Tips

Maintain a neutral spine and keep your shoulders down during the exercise.
Use a resistance band or cable machine with a narrow grip, keeping your elbows slightly higher than your wrists.
Avoid leaning forward or backward and ensure smooth, controlled movements throughout the range of motion.

When to Use It

Improving posture and reducing forward head carriage during desk work
Enhancing rotator cuff strength for athletes who throw overhead (e.g., baseball, volleyball)
Strengthening the rear deltoid muscle to improve scapular stability in push-ups and bench press exercises

Workout History can help you track your progress with face pulls and other workouts effectively.

face pulls - Frequently Asked Questions

Common questions about face pulls to optimize your training.

Face pulls primarily target the rear deltoids (back of shoulders) and rotator cuff muscles.

A common recommendation is 3-4 sets of 8-12 repetitions, depending on your fitness level and goals.

You'll typically need a cable machine or resistance band with a handle attachment.

Yes, alternatives include rear deltoid flyes and lateral raises. However, face pulls are unique in their ability to target the rotator cuff.

Include face pulls in your routine 2-3 times a week for optimal results.