Face Pull
Pulling a rope attachment from a high cable toward the face while rotating the hands out. Trains the rear delts, upper back and external rotators.
Primary muscles
- Rear Delts
- Rotator Cuff
Secondary muscles
- Traps (Trapezius)
- Rhomboids
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a rope on a cable at upper-chest to face height; hold the ends with an overhand or neutral grip and step back until the arms are straight.
Stand tall with a slight lean back and braced core.
Pull the rope toward your face, splitting the ends apart.
Finish with the hands beside the ears and the elbows high, knuckles pointing back.
Pause, then return slowly to straight arms.
Breathing: Exhale as you pull, inhale as you return.
Coaching tips
Pull the rope apart
Elbows high
Show the biceps at the end
Common mistakes
Using too much weight and leaning back heavily
Elbows dropping below the hands
Pulling to the chest instead of the face
Safety notes
Keep the weight moderate so you can finish each rep in the rotated position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.