Face Pulls are an upper-body pulling exercise that primarily targets the rear shoulders and upper back while also training muscles involved in shoulder external rotation.
The exercise is commonly performed with a cable machine and rope attachment. Unlike a standard Row, where you typically pull toward your ribs or abdomen, Face Pulls use a higher pulling path that brings the rope toward your face while your elbows travel outward.
Using a manageable weight and controlled technique is important. Face Pulls are generally better suited to deliberate, controlled repetitions than trying to move the heaviest weight possible.
What Are Face Pulls?
Face Pulls are a cable-based pulling exercise performed by attaching a rope to a cable pulley around face to upper-chest height and pulling the rope toward your face.
As you approach the end of the movement, your hands separate toward either side of your head while your elbows remain elevated. This combines horizontal shoulder movement, scapular retraction, and shoulder external rotation.
Face Pulls are commonly used in:
- Upper-body workouts
- Pull-day workouts
- Shoulder training
- Rear-delt training
- Back workouts
- Strength-training programs
- Bodybuilding routines
- Accessory training
Face Pulls primarily differ from Rows because of their higher pulling path and greater emphasis on the rear deltoids, upper back, and shoulder external rotators.
Benefits of Face Pulls
Face Pulls provide several useful benefits for upper-body strength and muscular development.
Benefits include:
- Strengthens the rear deltoids
- Trains the upper and mid-back
- Strengthens the shoulder external rotators
- Develops scapular control
- Trains the rhomboids and trapezius
- Complements pressing exercises
- Adds direct rear-shoulder training
- Uses easily adjustable resistance
- Can complement Rows and other pulling exercises
Face Pulls can be particularly useful as an accessory exercise because they train several muscles around the rear shoulders and upper back through a movement pattern different from standard Rows and Pulldowns.
Muscles Worked in Face Pulls
Face Pulls train several muscles around the shoulders and upper back.
Primary Muscles
- Posterior Deltoids
- Rhomboids
- Middle Trapezius
Secondary Muscles
- Lower Trapezius
- Infraspinatus
- Teres Minor
- Biceps Brachii
- Brachialis
- Brachioradialis
- Forearms
The infraspinatus and teres minor are part of the rotator cuff and contribute to the external-rotation component of the movement.
How to Do Face Pulls (Step-by-Step)
Step 1: Set Up the Cable Machine
Attach a rope handle to an adjustable cable pulley.
Position the pulley approximately at face-to-upper-chest height.
Select a manageable weight that allows you to perform the entire movement without leaning backward or using momentum.
Step 2: Grip the Rope
Hold one end of the rope in each hand.
Step backward until the cable becomes taut and your arms are extended in front of you.
Use a grip that allows your hands and wrists to move comfortably as you pull the rope apart.
Step 3: Establish Your Starting Position
Stand with your feet approximately hip- to shoulder-width apart.
You can also use a slight staggered stance if it helps you remain stable.
Keep your:
- Head neutral
- Chest naturally upright
- Core braced
- Knees slightly bent
- Shoulders controlled
- Wrists comfortable
Avoid leaning significantly backward before beginning the repetition.
Step 4: Initiate the Pull
Begin pulling the rope toward your face by moving your elbows outward and backward.
Allow your shoulder blades to move toward each other naturally.
As you pull:
- Keep your torso stable
- Keep your shoulders away from your ears
- Lead with your elbows
- Maintain controlled wrists
- Avoid jerking the cable
Use a smooth pulling motion rather than momentum.
Step 5: Pull the Rope Toward Your Face
Continue pulling until your hands approach either side of your face.
Separate the ends of the rope as you reach the final portion of the movement.
Your elbows should remain elevated rather than dropping toward your ribs.
Think about pulling the rope toward your face and apart at the same time.
Step 6: Reach the Contracted Position
At the end of the repetition, your hands should be near the sides of your face while your upper arms and shoulders move into controlled external rotation.
Briefly contract your rear shoulders and upper-back muscles.
Keep your:
- Torso upright
- Core braced
- Shoulders controlled
- Elbows elevated
- Wrists comfortable
Do not force your hands excessively far behind your head simply to increase the range.
Step 7: Return Under Control
Slowly extend your arms and allow the cable to return toward the starting position.
Control the weight throughout the return rather than allowing the cable stack to pull your arms forward suddenly.
Once your arms are extended and the cable remains under tension, begin the next repetition.
Face Pulls Form Checklist
Use this checklist to maintain proper Face Pull technique.
- Position the cable around face to upper-chest height
- Use a rope attachment
- Choose a manageable weight
- Establish a stable stance
- Keep your core braced
- Maintain a relatively upright torso
- Keep your shoulders away from your ears
- Pull your elbows outward and backward
- Pull the rope toward your face
- Separate your hands near the end position
- Maintain controlled shoulder external rotation
- Keep your wrists comfortable
- Avoid excessive leaning
- Contract your rear shoulders and upper back
- Control the return phase
Face Pulls should be performed with enough resistance to challenge the targeted muscles without forcing you to turn the movement into a heavy Row.
Common Face Pulls Mistakes
Using Too Much Weight
Problem: Excessive resistance can cause you to lean backward, shorten the range of motion, shrug your shoulders, or use momentum.
Fix: Reduce the weight until you can pull the rope toward your face while keeping your torso stable.
Pulling Toward the Chest
Problem: Pulling the rope toward your lower chest or abdomen turns the movement into something closer to a Cable Row.
Fix: Use a higher pulling path and bring your hands toward the sides of your face.
Dropping the Elbows
Problem: Allowing your elbows to fall close to your torso reduces the characteristic high pulling angle of the Face Pull.
Fix: Keep your elbows elevated and allow them to travel outward and backward during the pull.
Keeping the Hands Too Close Together
Problem: Pulling the rope straight toward your face without separating your hands can reduce the external-rotation component.
Fix: Pull the rope ends apart as your hands approach either side of your face.
Shrugging the Shoulders
Problem: Raising your shoulders toward your ears can shift unnecessary emphasis toward the upper trapezius.
Fix: Keep your shoulders controlled and away from your ears as you pull.
Leaning Too Far Back
Problem: Using your bodyweight to pull the cable allows you to move more resistance without requiring the targeted muscles to perform the same amount of work.
Fix: Use a stable stance, brace your core, and reduce the weight if you cannot keep your torso relatively upright.
Letting the Weight Snap Forward
Problem: Relaxing immediately after reaching the contracted position allows the cable to rapidly pull your arms forward.
Fix: Control the return until your arms reach the starting position.
Face Pull Variations
Face Pulls can be modified according to your available equipment and training goals.
Seated Cable Face Pulls
Sitting reduces your ability to use your legs or body movement to assist the pull.
How to Do Seated Cable Face Pulls
- Attach a rope to a cable pulley around face height.
- Sit upright on a stable bench.
- Hold one end of the rope in each hand.
- Brace your core.
- Pull the rope toward your face.
- Separate your hands as your elbows travel outward.
- Return under control.
Half-Kneeling Cable Face Pulls
The half-kneeling position creates a stable base while requiring your core to control your torso.
How to Do Half-Kneeling Cable Face Pulls
- Set the cable around face height for your kneeling position.
- Assume a stable half-kneeling stance.
- Hold the rope with both hands.
- Keep your torso upright.
- Pull toward your face.
- Separate the rope ends.
- Return slowly.
Resistance Band Face Pulls
Resistance Bands provide a portable alternative when a cable machine is unavailable.
How to Do Resistance Band Face Pulls
- Secure a resistance band around face to upper-chest height.
- Hold one end or handle in each hand.
- Step backward to create light starting tension.
- Brace your core.
- Pull your hands toward your face.
- Drive your elbows outward.
- Separate your hands near the end position.
- Return under control.
Single-Arm Cable Face Pulls
This unilateral variation allows you to train each side independently.
How to Do Single-Arm Cable Face Pulls
- Attach a suitable handle to the cable.
- Hold it in one hand.
- Step backward into a stable stance.
- Brace your torso against rotation.
- Pull your hand toward the side of your face.
- Allow controlled shoulder external rotation.
- Return slowly.
- Repeat on both sides.
Face Pulls With External Rotation
This variation deliberately emphasizes the rotational portion at the end of the movement.
How to Do Face Pulls With External Rotation
- Set the cable around face height.
- Hold the rope with both hands.
- Pull your elbows outward and backward.
- Bring the rope toward your face.
- Continue rotating your forearms toward a more upright position.
- Pause briefly under control.
- Reverse the movement slowly.
Use a lighter weight if necessary to perform the additional rotation without compensating through your torso or wrists.
Final Thoughts
Face Pulls are a useful accessory exercise for strengthening the rear shoulders, upper back, and muscles responsible for shoulder external rotation.
They develop:
- Rear-delt strength
- Upper-back strength
- Shoulder external-rotation strength
- Scapular control
- Upper-body muscular development
- Horizontal pulling control
Face Pulls are not an exercise where maximum weight should be the priority. Using a manageable load allows you to maintain the high pulling path, separate the rope properly, control your shoulder movement, and keep your torso stable.
Pull toward your face rather than your chest, keep your elbows elevated, separate your hands near the end of each repetition, and control the weight in both directions. Learn more about Pull Workouts here.
Essential Gear for Face Pulls
Using the right equipment can help you perform face pulls safely, improve shoulder stability, and get the most out of every repetition.
- Resistance Bands: The most convenient option for performing face pulls at home. They provide smooth, constant tension and are ideal for beginners and advanced athletes alike.
- Cable Machine with Rope Attachment: The gold standard for face pulls, offering consistent resistance and a full range of motion for optimal rear deltoid and upper-back activation.
- Door Anchor for Resistance Bands: Allows you to securely attach resistance bands at face height, making home face pulls safer and more effective without needing a cable machine.
- Weightlifting Gloves or Gym Chalk: Help improve grip and reduce hand fatigue during higher-repetition sets, allowing you to focus on proper shoulder mechanics.
- Exercise Mat: Provides a comfortable, non-slip surface for your stance during band face pulls and helps create a dedicated workout space for your upper-body training.
Face Pulls FAQ
Q1: Where should I pull the rope during Face Pulls?
Pull the rope toward your face while separating your hands toward either side of your head. Avoid pulling toward your abdomen as you would during a standard Cable Row.
Q2: How high should the cable be for Face Pulls?
Around face to upper-chest height is a useful starting point. The exact pulley position can be adjusted slightly according to your height, proportions, and the pulling angle that allows you to perform the movement comfortably.
Q3: How many Face Pulls should beginners do?
A practical starting point is approximately 10-15 controlled repetitions for 2-3 sets. Use a manageable resistance that allows you to maintain the intended pulling path and shoulder movement.