Face pulls
Face pulls are one of the most valuable shoulder exercises available. The combination of rear delt work, upper back development and shoulder external rotation produces benefits that go beyond aesthetics. Most users should do face pulls. The exercise supports shoulder health, posture and balanced shoulder development. Knowing how to perform them properly matters. Here is the practical guide.
What face pulls do
Face pulls train multiple aspects of the upper back and shoulders simultaneously. The combined effect makes them efficient training.
Rear delt development
The exercise targets the rear deltoid effectively. Most users underdevelop their rear delts due to pressing focused training. Face pulls correct this directly. The rear delt stimulus is one of the main benefits.
External rotation work
The rotation through the pull works the rotator cuff externally. Strong external rotators support healthy shoulder function and protect against injury. The exercise contributes to long term shoulder health.
Upper back and rhomboids
The pulling motion works the upper back, particularly the middle trapezius and rhomboids. These muscles maintain healthy shoulder blade position and posture. Combined with rear delt work, face pulls support comprehensive upper back development.
Posture and shoulder health
Strong rear delts, upper back muscles and external rotators support good posture throughout the day. Modern lifestyle (computer work, phone use) weakens these muscles. Face pulls counteract this directly. The functional benefits extend far beyond appearance.
Technique step by step
Face pull technique determines effectiveness. Specific points matter for getting the intended training effect.
Setup and attachment
Set a rope attachment at upper chest or face height on a cable machine. Stand facing the machine with feet shoulder width apart. Grip the rope with both hands, thumbs facing back (neutral grip). Step back to create tension on the cable.
The pull
Pull the rope toward your face by leading with the elbows. The elbows travel out to the sides and back. Continue until your hands are at or just past your ears with elbows high. The end position has external rotation at the shoulders with hands behind the ears.
The end position
At the peak contraction, elbows are at shoulder height or slightly higher with hands behind the ears showing external rotation. The shoulder blades are pulled together. Hold for a brief moment to maximise contraction. The peak position is where the work happens.
The return
Return the rope under control to the starting position. Resist the tension throughout. Maintain consistent torso position. The eccentric phase contributes significantly to the training effect. Slow controlled return produces better results.
What goes wrong
Several mistakes commonly limit face pull effectiveness. Most users make at least one.
Using too much weight
Heavy loads force users to use momentum and shrug the upper traps rather than pulling with the rear delts and upper back. Reduce the weight to what you can lift with proper technique. The exercise rewards lighter weight with proper form more than heavier weight with compromised form.
Not pulling high enough
Pulling to the chest rather than the face shifts work away from the rear delts and external rotators. The pull should travel toward the upper face with elbows ending high. The high pull position is what produces the specific training effect.
No external rotation at the end
The hands should end up behind the ears showing external rotation. Stopping with hands in front of the face misses the rotation component. The external rotation is essential to the exercise. Without it, the exercise is just an upright row.
Using too much body english
Leaning forward and back to swing the weight removes specific muscle stimulus. Maintain upright posture throughout. The work should come from the upper back and rear delts rather than total body motion.
How to use them
Face pulls fit into programmes in several ways. The right approach maximises their benefits.
High frequency low intensity
2 to 4 sets of 15 to 20 reps, 2 to 4 times weekly. Light to moderate load. The low recovery demand permits frequent training. The high frequency produces strong cumulative benefit for shoulder health.
As warm up before pressing
1 to 2 sets of 15 to 20 reps before heavy pressing. Activates rear delts and external rotators. Prepares the shoulders for the main work. Effective preparation that supports shoulder health during heavy pressing.
As accessory work
2 to 3 sets of 12 to 15 reps after main shoulder work. Standard inclusion in many shoulder programmes. The volume tolerance permits this work without major recovery cost.
For shoulder rehabilitation
Some physiotherapy programmes include face pulls for rotator cuff strengthening. The exercise has therapeutic applications when appropriate. Speak to your physio about your specific situation. Useful tool in many rehabilitation contexts.
Face pulls sit in the shoulder exercises library alongside other rear delt work and shoulder health exercises. For the complete catalogue, see our Shoulder Exercises Hub.
Back to the Shoulder Exercises Hub
This guide sits inside our shoulder exercises library, covering everything from overhead pressing patterns to lateral raise variations, rear delt work and specialist movements. Head back to the hub for the full catalogue.
More shoulder exercises
For more rear delt work, our Cable Rear Delt Fly covers another rear delt option. Cable Lateral Raises covers side delt work. And Barbell Overhead Press covers compound shoulder work.
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