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Face Pull

The shoulder health essential — builds rear delts, improves posture, and bulletproofs shoulders against injury

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull
Primary MusclesRear Delts, Upper Back
Secondary MusclesRotator Cuff, Traps
EquipmentCable Machine, Rope
Difficulty⭐ Beginner
Priority🔴 Essential (for shoulder health)

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Set pulley at face height or slightly above
  2. Attachment: Attach rope handle to cable
  3. Weight: Start light — this is a precision movement, not a heavy lift
  4. Grip: Grab rope ends with neutral grip (palms facing each other)
  5. Stance: Step back 3-4 feet, split stance (one foot forward)
  6. Starting position: Arms extended in front at face height
  7. Torso: Slight backward lean (10-15°) for stability

Equipment Setup​

EquipmentSettingNotes
Cable heightFace level or slightly aboveUpper traps height
Rope attachmentStandard double ropeAllows external rotation
WeightLight to moderate15-30% of what you'd row
Distance from machine3-4 feetCreates proper cable angle
Setup Cue

"High cable, light weight, rope in hands — pull to your face, not your chest"

🔄 Execution​

The Movement​

What's happening: Arms extended, tension on rear delts

  1. Standing with arms fully extended at face height
  2. Rope in hands, palms facing each other
  3. Slight backward lean for stability
  4. Breathing: Breath before pulling

Feel: Tension in rear delts and upper back

Key Cues​

Primary Cues
  • "Pull the rope apart" — emphasizes external rotation
  • "Elbows high, thumbs back" — correct finish position
  • "Rope toward your ears, not your chest" — proper pulling path

Tempo Guide​

GoalTempoExample
Hypertrophy2-2-2-02s pull, 2s squeeze, 2s return (max TUT)
Shoulder Health1-1-2-01s pull, 1s squeeze, 2s return (controlled)
Endurance1-0-1-01s pull, no pause, 1s return (continuous)

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Rear DeltoidsShoulder horizontal abduction — pulling elbows back at shoulder height█████████░ 92%
Upper BackScapular retraction — squeezing shoulder blades████████░░ 78%

Secondary Muscles​

MuscleActionActivation
Rotator CuffExternal rotation — rotating hands outward███████░░░ 72%
Mid TrapsScapular retraction and stabilization███████░░░ 68%

Stabilizers​

MuscleRole
RhomboidsScapular retraction and downward rotation
Lower TrapsScapular depression and stabilization
ForearmsGrip and wrist control
Muscle Emphasis

Face pulls are unique: They hit rear delts harder than almost any other exercise (92% activation) while also strengthening the often-neglected external rotators of the shoulder. This makes them essential for shoulder health, especially for those who press frequently.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Pulling to chestRope comes to chest instead of faceBecomes a row, misses rear delts"Pull to ears" cue, adjust cable height
Elbows droppingElbows drop below shoulder heightLess rear delt, more lat involvement"Elbows high" cue, reduce weight
No external rotationHands don't rotate outwardMisses rotator cuff benefit"Thumbs back" cue at finish
Weight too heavyCan't maintain formCompensatory patterns, shoulder stressUse 50-60% less than you think
Using momentumJerking or rockingLess muscle tension, injury riskControlled tempo, stable torso
Most Common Error

Weight too heavy — face pulls are NOT a heavy exercise. Most people can only use 20-40 lbs on the stack. If you can't keep your elbows high and pull the rope past your ears, the weight is too heavy. Leave your ego at the door.

Self-Check Checklist​

  • Cable at face height or slightly above
  • Elbows stay at or above shoulder height throughout
  • Rope ends pull past ears (not to chest)
  • Hands rotate outward (external rotation)
  • Controlled tempo with 1-2s squeeze at end

🔀 Variations​

By Emphasis​

VariationChangeWhy
High Face PullCable above head, pull down and backMore rear delt, less trap
Face Pull to Double BicepExaggerate finish positionMaximum rear delt contraction
Pause Face Pull3-5s hold at finishPeak contraction emphasis

Cable Height Variations​

HeightTargetNotes
Face LevelBalanced rear delt and upper backStandard setup
Above HeadMore rear delt isolationPull down and back to face
Below FaceMore upper back/trapsPull up and back to face

Equipment Variations​

EquipmentWhen to Use
Cable + RopeStandard, best control
Resistance BandHome gym, travel, prehab
TRX/RingsBodyweight option
Two Single HandlesAllows individual arm adjustment

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Hypertrophy3-412-2060-90sLight-Moderate2-3
Shoulder Health3-515-2545-60sLight3-4
Endurance2-320-30+30-60sVery Light2-3

Workout Placement​

Program TypePlacementRationale
Push dayEnd of workoutCounterbalance pressing
Pull dayAfter heavy pullsAccessory rear delt work
Upper bodyMiddle or endShoulder health movement
Shoulder dayAfter pressesRear delt accessory
Any dayWarm-up or finisherShoulder prehab/activation

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2-3x/week3 sets
Intermediate3-4x/week3-4 sets
Advanced3-5x/week3-5 sets (can do daily)

Progression Scheme​

Progressive Overload

Face pulls are about quality over quantity. Progress by perfecting form first, then adding reps (12 to 20), then adding a small amount of weight (5 lbs). Many advanced lifters never go above 40-50 lbs because form is paramount.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Band Pull-ApartLearning the pattern, warm-up
Band Face PullHome gym, lighter resistance
Reverse FlyIsolation focus

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Arm Face PullFix imbalances
Heavy Face PullBuilding rear delt strength
Face Pull + External Rotation HoldRotator cuff endurance

Alternatives (Same Goal, Different Movement)​

AlternativeDifference
Cable Reverse FlyIsolation, less upper back
Cable Rear Delt RowMore elbow flexion

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementOverhead arm positionUse face-level or slightly below
Neck issuesPulling too far backKeep head neutral, don't jut forward
Rotator cuff injuryExternal rotation stressReduce ROM, lighter weight
Stop Immediately If
  • Sharp shoulder pain
  • Popping or clicking in shoulder
  • Neck pain from head position
  • Inability to keep elbows high

Injury Prevention​

StrategyImplementation
Start lightUse 50% less weight than you think
Perfect formElbows high, external rotation, slow tempo
Gradual progressionAdd reps before weight
Balanced trainingMatch pressing volume with face pulls

Shoulder Health Benefits​

Face pulls are preventative medicine for your shoulders:

  1. Strengthens rear delts — often weak from pressing dominance
  2. Improves posture — counteracts forward shoulder roll
  3. Strengthens rotator cuff — via external rotation component
  4. Balances push/pull — essential for shoulder joint health

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderHorizontal Abduction, External RotationFull ROM🟢 Low (when done correctly)
ScapulaRetractionFull scapular mobility🟢 Low
ElbowSlight flexion (isometric)Minimal movement🟢 Very Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull horizontal abductionCan pull elbows behind torso at shoulder heightShoulder mobility work
Shoulder rotationExternal rotationCan rotate hands outward (thumbs back)Sleeper stretch, band work
ScapulaFull retractionCan squeeze shoulder blades togetherScapular mobility drills
Joint Health Note

Face pulls are one of the safest shoulder exercises when performed correctly. The external rotation component actually improves shoulder health by strengthening often-weak rotators. However, if you have acute shoulder pain, reduce ROM and consult a professional.

❓ Common Questions​

How much weight should I use for face pulls?

Much less than you think. Most people use 20-40 lbs on the cable stack, even strong lifters. This is a precision exercise for small muscles. If you can't keep your elbows high and pull the rope past your ears with perfect form, reduce the weight. Quality over quantity.

Where exactly should I pull the rope to?

Pull the rope toward the sides of your face/ears, not to your chest or neck. At the finish, the rope should "frame" your head, with your hands beside or slightly behind your ears, elbows high, and thumbs pointing backward. Think "double bicep flex" position.

Should I do face pulls every workout?

You can — face pulls are low-stress enough to do frequently (3-5x per week or even daily). Many people do them at the end of every upper body workout for shoulder health, especially if they do a lot of pressing. Think of them as "prehab" as much as training.

Do face pulls build big rear delts?

Yes, face pulls are one of the best rear delt builders. However, they're typically done with lighter weight and higher reps (12-20+). For maximum rear delt growth, combine face pulls with heavier rowing movements and reverse flyes.

Band face pulls vs cable face pulls — which is better?

Cable face pulls are superior for consistent tension and progressive overload. Band face pulls are excellent for home gyms, warm-ups, or prehab work. If you have access to cables, use them; if not, bands work great.

📚 Sources​

Biomechanics & Muscle Activation:

  • Schoenfeld, B.J. EMG Analysis of Shoulder Exercises — Tier A
  • ExRx.net Exercise Database — Tier C

Shoulder Health & Programming:

  • Cressey, E. Shoulder Savers — Tier C
  • NSCA Essentials of Strength Training — Tier A

Technique:

  • AthleanX Face Pull Tutorial — Tier C
  • Renaissance Periodization Rear Delt Training — Tier B
For Mo

When to recommend this exercise:

  • User does a lot of pressing (bench, overhead press)
  • User has rounded shoulders or forward head posture
  • User wants to bulletproof shoulders against injury
  • User needs rear delt development

Who should NOT do this exercise:

  • Acute shoulder injury (rotator cuff tear, severe impingement) → Medical clearance first
  • No access to cables → Suggest Band Face Pull or Band Pull-Apart

Key coaching cues to emphasize:

  1. "Light weight, high reps, perfect form"
  2. "Pull to your ears, elbows high, thumbs back"
  3. "Pull the rope apart as you pull it back"

Common issues to watch for in user feedback:

  • "Weight too heavy" → Most common issue, reduce to 50% of what they're using
  • "Elbows dropping" → Cue "elbows high" or reduce weight
  • "Pulling to chest" → Cue "pull to ears" and check cable height

Programming guidance:

  • Pair with: Pressing exercises (counterbalance)
  • Frequency: Can do 3-5x per week (low stress)
  • Placement: End of workout as accessory or start as activation
  • Volume: 3-4 sets of 12-20 reps

Progression signals:

  • Increase weight: Only when form is perfect for 3x20
  • Add sets: Easier than adding weight, still effective

Last updated: December 2024