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Shoulders · Beginner

Face Pull

Cable pull for rear delts, upper back, and shoulder posture.

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Face Pull demonstration

Exercise overview

Training details

ShouldersBackTraps Neck

Equipment

Cable

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Set a rope at upper-chest or face height.
  2. 02Hold the rope with thumbs pointing back and step into a stable stance.
  3. 03Pull the rope toward the face while spreading the hands apart.
  4. 04Keep elbows high and shoulder blades controlled.
  5. 05Return slowly until the arms are extended.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTRX Face PullHarder progressionBand Face Pull to YRelated variationBand Row To External RotationRelated variationBand Standing Shoulder Complex

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Cuban PressComparable substituteBarbell Rear Delt RowComparable substituteCable Bar Standing Rear Delt RowComparable substituteKettlebell Rear Delt RowComparable substituteSuspender Rear Delt RowComparable substituteBand Lateral Scapular Retraction

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