Face Pull (Rope)

The ultimate shoulder health exercise — builds rear delts, improves posture, and prevents shoulder injuries

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Rear Delts, Mid Traps, Rhomboids
Secondary Muscles	Rotator Cuff, Lower Traps
Equipment	Cable Machine, Rope Attachment
Difficulty	⭐ Beginner
Priority	🟠 Highly Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Cable height: Set pulley at upper chest to face height
2. Attachment: Use rope attachment (dual rope ends)
3. Stance: Staggered stance, back foot for stability
   • Feet hip-width apart
4. Grip: Neutral grip (palms facing each other), one hand on each rope end
5. Starting position: Step back to create tension, arms extended
6. Body position: Slight lean back (10-15°), chest up, core braced

Equipment Setup

Equipment	Setting	Notes
Cable	Upper chest to face height	Too low = less rear delt activation
Rope	Dual rope attachment	Allows for external rotation
Weight	Start light (10-20 lbs)	Focus on form, not weight

Setup Cue

"Stand tall, lean back slightly, rope should have tension at the start"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating tension and proper body position

1. Cable at face height, rope attachment secured
2. Neutral grip, one hand on each rope end
3. Step back until rope is taut
4. Staggered stance, slight lean back
5. Arms fully extended, shoulders slightly protracted

Tempo: Take your time — setup determines success

Feel: Tension in the cable, stable stance

⬅️ Pull Phase

What's happening: Pulling rope toward face with external rotation

1. Pull rope ends toward face, aiming for ears/temples
2. Elbows go HIGH and WIDE — not down
3. Split the rope apart as you pull (external rotation)
4. Squeeze shoulder blades together
5. Breathing: Exhale as you pull

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Rear delts and upper back working, stretch in front of shoulders

Critical: Elbows must stay high — this is what targets rear delts

🔝 Peak Contraction

What's happening: Maximum rear delt and upper back activation

1. Rope ends past ears, rope split wide
2. Elbows high, level with or above shoulders
3. Shoulder blades squeezed together
4. Hold for 1 second
5. Feel the burn in rear delts

Common error here: Elbows dropping down. Keep them HIGH.

➡️ Return Phase

What's happening: Controlled return to starting position

1. Slowly let arms extend forward
2. Maintain control — don't let weight jerk you
3. Keep tension in rear delts throughout
4. Return to arms-extended position
5. Breathing: Inhale as you extend

Tempo: 2-3 seconds (slow and controlled)

Feel: Constant tension in rear delts and upper back

Note: Never let the weight stack touch — keep tension throughout

Key Cues

Primary Cues

• "Pull to your ears, not your chest" — keeps elbows high
• "Split the rope apart" — engages rear delts and external rotators
• "Elbows high and wide" — prevents this from becoming a row

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-0	2s pull, no pause, 2s return, no rest
Hypertrophy	2-1-3-0	2s pull, 1s squeeze, 3s return, no rest
Endurance	1-0-2-0	1s pull, no pause, 2s return, no rest

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Delts	Horizontal abduction — pulling arms back and out	█████████░ 90%
Mid Traps	Scapular retraction — squeezing shoulder blades together	████████░░ 80%
Rhomboids	Scapular retraction and downward rotation	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Rotator Cuff	External rotation when splitting rope apart	██████░░░░ 60%
Lower Traps	Scapular depression and stabilization	█████░░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintains stable torso during pull
Forearms/Grip	Holds rope throughout movement

Muscle Emphasis

To emphasize rear delts: Pull higher (toward forehead), elbows very high To emphasize mid-back: Pull to face level, focus on squeezing shoulder blades To emphasize external rotators: Exaggerate the rope split at peak contraction

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows dropping down	Movement becomes a row	Misses rear delts, hits lats instead	"Elbows high and wide" — think pulling to ears
Too much weight	Can't maintain high elbows	Poor form, wrong muscles working	Drop weight by 50%, focus on form
No external rotation	Just pulling straight back	Misses rotator cuff benefits	Split the rope apart at peak
Using momentum	Leaning/rocking body	Not isolating target muscles	Lighter weight, control the movement
Incomplete range	Not pulling rope past face	Reduced muscle activation	Pull until rope ends are behind ears

Most Common Error

Elbows dropping too low — this turns the face pull into a row and completely misses the rear delts. Film yourself from the side. Your elbows should be at or above shoulder height at peak contraction.

Self-Check Checklist

• Cable is at face height (not too low)
• Elbows stay high throughout (level with shoulders)
• Rope splits apart at peak contraction
• Pulling toward ears/temples (not chest)
• Controlled tempo (not jerking)

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🔀 Variations

By Equipment

Rope Attachment (Standard)

Aspect	Details
Grip	Neutral, rope ends
Best For	Most people, allows external rotation
Emphasis	Rear delts, rotator cuff

Resistance Band

Aspect	Details
Setup	Anchor band at face height
Best For	Home training, warm-ups
Emphasis	Same as rope, more portable

Key difference: Increasing tension as you pull, great for activation work

Dual Cable (No Rope)

Aspect	Details
Setup	Two cables, D-handles
Best For	More external rotation range
Emphasis	Rear delts, rotator cuff isolation

Key difference: Can cross cables for greater external rotation

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
High Rep Face Pulls	15-20 reps	Maximize rear delt pump
Tempo Face Pulls	3s eccentric	More time under tension
Pause Face Pulls	2s hold at peak	Maximize contraction

Shoulder Health Focus

Variation	Change	Why
Band Pull-Aparts	Lighter resistance	Activation, warm-up
Single-Arm Face Pull	One arm at a time	Address imbalances
Face Pull + External Rotation	Exaggerated rotation	Rotator cuff focus

Cable Height Variations

Height	Emphasis	When to Use
Above Head	Upper traps, rear delts	Add variety, hit different angle
Face Level	Rear delts, mid traps	Standard, best overall
Chest Level	Lower traps, rhomboids	More mid-back focus

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-12	90s	Moderate	2-3
Hypertrophy	3-4	12-15	60-90s	Light-Moderate	1-2
Endurance	2-3	15-20+	45-60s	Light	2-3
Rehab/Prehab	2-3	15-20	60s	Very Light	4-5

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle or end	After main lifts (bench, rows)
Pull day	Middle or end	Accessory for rear delts
Shoulder day	Middle	After overhead press
Every session	As warm-up	2 sets x 15 reps for shoulder health

Face Pulls as Warm-Up

Many lifters do 2 sets of 15-20 face pulls before every upper body session. This activates the rear delts and upper back, improving shoulder health and pressing performance.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets, light weight
Intermediate	3-4x/week	3-4 sets, moderate weight
Advanced	Daily (as warm-up)	2 sets light + 3 sets working weight 2x/week

Progression Scheme

Progressive Overload

Face pulls respond better to higher reps than heavy weight. Focus on perfect form, high elbows, and the squeeze. Add weight in small increments (2.5-5 lbs).

Sample Programming

Upper Body Day:

1. Bench Press — 4x6
2. Barbell Row — 4x8
3. Face Pulls — 3x15
4. Lateral Raises — 3x12

Pull Day:

1. Deadlift — 4x5
2. Pull-Ups — 3x8
3. Dumbbell Rows — 3x10
4. Face Pulls — 4x15
5. Bicep Curls — 3x12

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Pull-Apart	True beginner, learning pattern
Face Pull - Band	Home training, no cable access

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Face Pull	Can do 3x15 with perfect form
Face Pull + External Rotation Hold	Want to emphasize rotator cuff

Alternatives (Same Goal, Different Movement)

Rear Delt Focus

Alternative	Difference	Good For
Rear Delt Fly - Cable	Pure abduction, no rotation	Isolating rear delts
Rear Delt Fly - Dumbbell	Free weight, bent over	Home gym, balance training
Reverse Pec Deck	Machine, fixed path	Beginners, pure isolation

Upper Back Focus

Alternative	Emphasis
Chest-Supported Row	Mid traps, rhomboids
Seal Row	Pure upper back, no lower back

Rotator Cuff Focus

Alternative	Benefit
External Rotation - Cable	Pure rotator cuff isolation
Band Pull-Apart	Activation, warm-up

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Aggravation if done incorrectly	Keep elbows below shoulder height initially
Rotator cuff injury	Strain if too heavy	Very light weight, focus on form
Recent shoulder surgery	Re-injury risk	Wait for clearance, start with bands
Neck issues	Strain from pulling too far back	Pull to face level only, not behind head

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking or popping in shoulder joint
• Pain radiating down arm
• Loss of shoulder mobility after exercise

Injury Prevention

Strategy	Implementation
Start light	Use very light weight — 10-20 lbs max to start
High elbows always	Never let them drop — this prevents shoulder issues
Controlled tempo	No jerking or momentum
Don't overdo volume	3-4 sets is plenty, even for advanced lifters
Warm up properly	Do band pull-aparts first

Shoulder Health Benefits

Done correctly, face pulls PREVENT shoulder injuries. They strengthen the often-weak posterior shoulder and rotator cuff, counteracting all the pressing exercises that internally rotate the shoulder.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction, external rotation	Full ROM	🟢 Low
Elbow	Slight flexion	Minimal	🟢 Low
Scapula	Retraction	Full	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can pull arms straight back	Doorway stretch, wall slides
Thoracic spine	Good extension	Can stand tall without rounding	Foam roll, thoracic rotations

Joint Health Note

Face pulls are one of the safest shoulder exercises. The movement pattern actually improves shoulder health by strengthening the posterior shoulder and external rotators — muscles that are often weak from excessive pressing.

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❓ Common Questions

How high should my elbows be?

Elbows should be at or above shoulder height at peak contraction. If you're pulling to your face, your elbows should be level with your ears/temples, creating a "W" shape with your arms. If elbows drop below shoulders, you're doing a row, not a face pull.

How much weight should I use?

Start with 10-20 lbs max. This is not a strength exercise — it's about perfect form and activation. If you can't keep your elbows high with the weight you're using, it's too heavy. Most people use 20-40 lbs for working sets.

Should I do these every workout?

Yes, many lifters do 2 light sets (15-20 reps) as a warm-up before every upper body session. This activates the rear delts and improves shoulder positioning for pressing. Then do 3-4 working sets 2-3x per week.

Face pulls vs rear delt flies — which is better?

Both are excellent:

• Face Pulls: More functional, includes external rotation (rotator cuff), better for shoulder health
• Rear Delt Flies: Pure rear delt isolation, easier to feel the muscle

Most programs include both. Face pulls for shoulder health, rear delt flies for pure rear delt growth.

I feel this in my biceps, not rear delts. Why?

Your elbows are dropping too low, turning it into a curl/row hybrid. Focus on "elbows high and wide" — they should stay at or above shoulder height. Also reduce weight significantly.

Where should I aim the rope — eyes, nose, or forehead?

Aim for your ears/temples — not your nose or eyes. The rope should split apart and end up past your ears at peak contraction. This keeps elbows high and maximizes rear delt activation.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. et al. (2015). Effect of Hand Position on EMG Activity of the Posterior Shoulder Musculature — Tier A
• ACE Fitness Study on Shoulder Exercises — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization — Rear Delt Training Guide — Tier B
• Stronger by Science — Shoulder Training — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• Jeff Nippard — Rear Delt Training Science — Tier B
• Athlean-X — Face Pull Tutorial — Tier C
• Dr. John Rusin — Shoulder Health Protocols — Tier B

Shoulder Health:

• Reinold, M. et al. (2012). Shoulder Exercises for Injury Prevention — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

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For Mo

When to recommend this exercise:

• User wants to build rear delts or improve posture
• User has shoulder issues or wants injury prevention
• User does a lot of pressing (bench, overhead press)
• User sits at a desk (desk posture correction)
• Every upper body program should include face pulls

Who should NOT do this exercise:

• Acute shoulder injury or recent surgery → Wait for clearance, start with Band Pull-Apart
• Severe shoulder impingement → Modify cable height, use very light weight

Key coaching cues to emphasize:

1. "Elbows high and wide — pull to your ears, not your chest"
2. "Split the rope apart as you pull"
3. "Squeeze your shoulder blades together"
4. "Light weight, perfect form — this isn't a strength exercise"

Common issues to watch for in user feedback:

• "I feel this in my biceps" → Elbows dropping, weight too heavy
• "I don't feel my rear delts" → Elbows too low, pull higher
• "My shoulders hurt" → Too much weight, check form
• "I feel this in my lower back" → Too much lean back, brace core

Programming guidance:

• Pair with: Pressing exercises (bench, overhead press), as a warm-up or finisher
• Frequency: 2-3x/week as working sets, daily as warm-up (2 sets x 15 reps)
• Place at: Middle or end of workout, OR as warm-up before pressing
• Volume: 3-4 sets x 12-20 reps

Progression signals:

• Ready to progress when: 3x15 with perfect form, high elbows, good squeeze
• Consider adding: Single-arm variation, pause at peak, or increase reps to 20
• Regress if: Can't maintain high elbows, using momentum, feeling in wrong muscles

Red flags:

• Elbows dropping below shoulder height → immediate form correction
• Using heavy weight (50+ lbs for most people) → reduce weight
• Jerking or momentum → slow down, control the movement
• Pain in front of shoulder → stop, check form, may be too heavy

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Last updated: December 2024