Face Pulls
The face pull is a cable exercise where you pull a rope towards your face, splitting the ends apart as you go. It works your rear delts and the muscles between your shoulder blades, with help from your lats and traps. It suits beginners and experienced lifters who want to train the back of the upper body with light, controlled reps.
Muscles worked
The Face Pulls mainly works your lats, rhomboids and posterior delts, with your traps helping.
Setting up
- Set the cable pulley at about head height or just above, and attach a rope. Choose a light weight to start, as this exercise is about control rather than load.
- Take hold of the rope with both hands, palms facing each other and thumbs towards you. Step back until your arms are straight and the weight stack is lifted off the rest.
- Stand with your feet about hip-width apart and a slight bend in your knees. Keep your ribs down and your chest tall, with your weight evenly over your whole foot.
- Start with your arms out in front of you, in line with the pulley, and the cable under tension.
How to do the Face Pulls
- From the start position, draw your shoulder blades gently back and together before your arms bend.
- Pull the rope towards your face, aiming for somewhere between nose and forehead height.
- As your hands get close, pull the rope ends apart so they travel either side of your head. Keep your elbows high and wide.
- Finish with your hands beside your ears and your upper arms roughly level with your shoulders. Squeeze your rear delts and the muscles between your shoulder blades.
- Hold the squeeze for a second without leaning back or shrugging.
- Let the rope return slowly over two to three seconds, keeping the cable under tension, until your arms are fully straight again.
- Reset your shoulder blades and your stance, then start the next rep.
Form tips
- Think about pulling the rope apart as much as pulling it back. This helps you feel your rear delts rather than just dragging the weight towards you.
- Keep your elbows high, around shoulder height, so the work stays in the upper back instead of turning into a low row.
- Keep your neck long and your chin slightly tucked. Your head should stay still while the rope comes to you.
- Use a weight you can control for every rep with a pause at the end. If you have to lean back to move it, it is too heavy.
- If you feel pain rather than a muscle working, stop and get it checked.
Common mistakes
Using too much weight
Drop the weight until you can pause for a second at the end of every rep. You should be able to keep your body still throughout.
Leaning back to heave the weight
Stand tall with your ribs down and your knees slightly bent. Step closer to the stack if needed, and lower the load so only your arms and upper back are moving.
Elbows dropping low
If your elbows drop, the rope ends up at your chest and the exercise becomes a row. Lift your elbows to roughly shoulder height and pull towards your face.
Shrugging towards your ears
Keep your shoulders down and away from your ears as you pull. Think about drawing your shoulder blades back, not lifting them.
Sets and reps
| Build strength | 3-4 sets of 8-10 slow, controlled reps with a one-second squeeze, resting 90 seconds. Increase the weight only when every rep looks the same. |
|---|---|
| Build muscle | 3-4 sets of 12-15 reps, resting 60-90 seconds. Take each set close to the point where form would start to slip. |
| Fat loss and general fitness | 2-3 sets of 15-20 reps with a light weight, resting 30-60 seconds. Use it in a circuit or at the end of an upper-body session. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Face Pulls alternatives
Machine taken, or want some variety? These work the same main muscles.
Face Pulls FAQs
How heavy should I go on face pulls?
Start lighter than you think, often only a few plates or even just the lowest pins on the stack. You should be able to finish 12-15 reps with your elbows high and your body still. Increase the weight gradually once that feels easy.
What height should the cable be for face pulls?
Set the pulley at about head height or slightly above. This lets you pull towards your face with your elbows high. If the pulley is too low, you tend to pull down and back like a row instead.
How often should I do face pulls?
Two to three times a week works well for most people, as the exercise is light and easy to recover from. Do them after your main lifts or as part of a warm-up with a very light weight. Stop if you feel pain and get it checked.
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