Face Pull

An exercise that strengthens the rear delts and rotator cuff, also great for posture correction.

Beginner-Intermediate · Recommended Sets: 3 sets x 12-15 reps · Rear Delts, Traps, Mid-Back (Rhomboids)

Face Pull — Points to Check Today

  • Don't shrug your shoulders — If your elbows drop, your traps work and the rear-delt tension is lost. (The shoulders rising toward the ears as you pull)
  • Keep elbows at shoulder height — If your elbows drop, the rear delts drop out. (The elbows sagging down so it turns into a row)
  • Prioritize form over weight — Doing it precisely with a light weight is good for the rotator cuff. (Leaning the torso back to drag a heavy weight)

Face Pull — How to Do It / If You're New

  1. Set the cable to face/eye height and grab both ends of the rope. Step back one pace and extend your arms forward.
  2. Open your chest and set up with your shoulder blades slightly retracted.
  3. Keeping your elbows at shoulder height, pull the rope toward the sides of your face (beside your ears) while spreading your hands outward.
  4. Squeeze your rear delts at the back, then slowly extend your arms forward with control.