Face Pulls
Essential for shoulder health. Strengthen your rear delts and rotator cuff to balance all the pressing.
Difficulty
beginner
Category
strength
Primary Muscles
Rear Delts, Rhomboids
Equipment
Cable Machine, Rope Attachment
Secondary Muscles
Traps, Rotator Cuff
How to Perform
- Set up: Attach a rope to a cable machine at upper chest to face height.
- Grip: Grab the rope with both hands, palms facing each other.
- Pull: Pull the rope towards your face, separating your hands as they come towards you. Your elbows should end up high and wide.
- Squeeze: At the end position, externally rotate your shoulders so your fists point towards the ceiling. Squeeze your rear delts.
- Return: Slowly extend your arms back to the start.
Why Everyone Should Do Face Pulls
Most people do far more pushing (bench press, overhead press, push-ups) than pulling. This creates an imbalance that rounds your shoulders forward and puts you at risk for shoulder injuries. Face pulls correct this.
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Resistance Bands | Do face pulls anywhere without a cable machine | POWER GUIDANCE Bands | Read Review |
Variations
- Band Face Pulls
- Prone Y Raises
- Reverse Flyes
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