Face Pulls

Purpose

Face pulls are an excellent upper back and shoulder exercise that targets the rear deltoids, upper back, and rotator cuff muscles, helping to improve posture and shoulder health.

Primary muscles worked: rear deltoids, upper back, rotator cuff

Equipment needed: cable machine, resistance bands

Difficulty level: beginner

Step-by-Step Technique

1. 1. Attach rope to cable machine at upper chest height
2. 2. Grip rope with palms facing each other (neutral grip)
3. 3. Step back to create tension, arms extended forward
4. 4. Pull rope toward face by separating hands
5. 5. Keep elbows high and pulled back
6. 6. End with hands near ears, elbows bent at 90 degrees
7. 7. Return with control to starting position

Common Mistakes to Avoid

• • Using too much weight, causing form breakdown
• • Pulling rope toward chest instead of face
• • Letting elbows drop down during pull
• • Not separating hands enough (keeping rope tight)
• • Leaning back excessively to pull weight

Progressions

Start with easier variations and gradually progress to more challenging ones as you build strength:

1. 1. Light resistance band face pulls
2. 2. Moderate resistance band face pulls
3. 3. Heavy resistance band face pulls
4. 4. Cable rope face pulls (light weight)
5. 5. Cable rope face pulls (moderate weight)
6. 6. Cable rope face pulls (heavy weight)
7. 7. Face pulls with external rotation at end

Exercise Demonstration