Face Pull Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Face Pull Exercise Demo

Exercise Profile

Exercise Equipment

Machine

Primary muscles

Upper Back, Rear Delts

Exercise Category

Upper Back

Face Pull Muscles Worked

Front

Back

MuscleSet

Upper Back

55.6%

Rear Delts

44.4%

Face Pull Overview

The face pull is a highly effective exercise for shoulder health, posture, and upper back development. By pulling a rope attachment toward the face at eye level, it targets the rear delts, rhomboids, and external rotators of the shoulders. Face pulls are often used in warm-ups, rehab protocols, or as a corrective movement to combat poor posture and forward shoulder roll. Consistency with this exercise can improve shoulder function and reduce injury risk, especially for those doing a lot of pressing movements. Light to moderate resistance with high reps is often best to maintain tension and control throughout the movement.

Why Do The Face Pull ?

Face Pull (Machine) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Face Pull

1. Attach a rope to a high pulley and grip it with thumbs pointing back. 2. Step back to create tension and stagger your stance. 3. Pull the rope toward your forehead, flaring elbows out and squeezing the rear delts. 4. Return to starting position with control.

Machine Tips

Set cable at upper chest or eye level; use rope attachment and pull toward forehead with thumbs pointing back.

How to Progress

Increase reps, slow tempo, add a hold at peak contraction, or use heavier weight without compromising form.

PROGRAMS WITH Face Pull