Exercise · shoulders
Face Pull
A rear delt and upper back movement essential for shoulder health and posture.
Primary muscle
shoulders
Equipment
machine
Difficulty
beginner
Sets and reps
3-4 sets of 15-20 reps
How to perform
- 1Set a cable pulley to upper chest height with a rope attachment.
- 2Grip the rope with thumbs pointing back and step back for tension.
- 3Pull the rope toward your face, separating your hands at the end.
- 4Squeeze the rear delts, then return under control.
Common mistakes
Using too much weight and turning it into a row.
Pulling too low toward the chest.
Not externally rotating at the end of the pull.
Muscles worked
Primary: shoulders. This movement also recruits the back as supporting muscles.