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

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

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