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Shoulders

Face Pull

Beginner

A cable movement that strengthens the rear delts and rotator cuff for healthier shoulders.

Target muscles

Rear Shoulders

Calories burned

~5 kcal / set

Secondary muscles

Upper Back, Rotator Cuff

Equipment

Machine

Goal

General Fitness, Muscle Gain

Sets / Reps

3 × 15-20

Benefits

  • • Improves shoulder health and posture
  • • Balances out heavy pressing work

Step by step

  1. 1Set a cable pulley to head height with a rope attachment.
  2. 2Grab the rope with both hands, palms facing in.
  3. 3Pull the rope toward your face, flaring your elbows out wide.
  4. 4Return to the starting position with control.

Breathing guide

Exhale as you pull, inhale as you release.

Common mistakes

  • • Using weight too heavy, turning it into a row
  • • Not flaring the elbows out

Safety tips

  • • Focus on rotating your hands back at the end of the pull.
  • • Use a light weight and high reps.

Variations

  • • Band face pull

Related exercises

Overhead Press

4 × 6-10

Arnold Press

3 × 8-12

Lateral Raise

3 × 12-15

Front Raise

3 × 12-15