Exercises · Rear delts · Cable

Face pull

How to do it

1. Set a rope on a cable at face height and hold one end in each hand.
2. Pull the rope toward your forehead, with your elbows high and your hands apart.
3. Squeeze your rear shoulders, then return.

Form cues that help

• Pull the ends of the rope apart as they come toward you.
• Keep your elbows at about shoulder height or a little above.
• Stand tall and brace your core so your body stays still.
• Pause briefly at the end of each rep, then return slowly.

Common mistakes

• Going too heavy. This is a light, controlled movement. If you lean back to pull, lower the weight.
• Letting the elbows drop. It turns into a row. Keep the elbows high.
• Shrugging the shoulders up. Keep your neck relaxed and your shoulders down.
• Rushing the return. Let the rope go back slowly under control.

Alternatives and variations

• The cable rear delt fly, which pulls your arms out and back to a T.
• The lateral raise, which trains the side of the shoulder.
• The barbell row and lat pulldown for the bigger back muscles.

The face pull works well as a lighter accessory after your main pressing and pulling lifts, such as the overhead press.

How to progress it

Use a moderate weight and higher reps. Add reps until you reach the top of your range with clean form, then add a small amount of weight and start again. Log your weight and reps every session. See progressive overload.

See it moving in FollowSet

FollowSet has a 3D demo for the face pull and the cable rear delt fly, and it logs every set. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain in your shoulders or neck, and ask a qualified coach or clinician if you have an injury.