Face Pull
Face pulls are often prescribed by physical therapists to combat poor posture and prevent shoulder impingement.
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.
Face Pull Muscles Worked
How to Do the Face Pull
- 01
Attach a rope to a high pulley and grip it with thumbs pointing back.
- 02
Step back to create tension and stagger your stance.
- 03
Pull the rope toward your forehead, flaring elbows out and squeezing the rear delts.
- 04
Return to starting position with control.
Form & Technique Tips
Set cable at upper chest or eye level; use rope attachment and pull toward forehead with thumbs pointing back.
⚠ Injury Risks
Shoulder strain if weight is too heavy, poor form can lead to excessive neck or lower back compensation
Use moderate weights and proper technique to avoid shoulder impingement or neck strain; not suitable for ego lifting.
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.
Taking It Further
Increase reps, slow tempo, add a hold at peak contraction, or use heavier weight without compromising form.
Train With Boostcamp
These free programs include the Face Pull. Follow a structured plan, track your progress, and get stronger in the Boostcamp app.
Find a Coach
Follow a structured program and track your Face Pull progress in the Boostcamp app.
Similar Exercises
Start for free today.