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Pull · Cable and rope, or band

Face pull: form, cues and sets

If you press a lot, the face pull is the insurance policy — rear delts and external rotators that keep the shoulder joint centred.

Muscles worked: Posterior deltoid, External rotators, Mid trapezius

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How to do it

  1. Set a rope at upper-chest to face height and take one end in each hand, thumbs back.
  2. Step back until there is tension with the arms straight.
  3. Pull the rope toward your forehead, splitting the hands apart as you go.
  4. Finish with the hands beside the ears, elbows high and level with the shoulders.
  5. Hold for a beat, then return slowly to a full stretch.

Mistakes to avoid

  • Loading it heavy enough that the torso rocks back on every rep.
  • Pulling to the chest instead of the face, which removes the rotation.
  • Letting the elbows drop below the wrists at the finish.

Sets and reps

GoalPrescription
Shoulder health3 sets of 15–20 reps, most sessions
Rear delt size4 sets of 12–15 with a one-second hold
Warm-up2 sets of 20 light reps before pressing

Swaps and alternatives

  • Band pull-apart — Same job, works anywhere, no cable needed.
  • Reverse pec deck — Isolates the rear delt with heavier loading.
  • Prone Y raise — Lower trap work for overhead athletes.

Common questions

What people ask about face pull

This guide covers face pull form, how to do face pulls correctly, face pull muscles worked, face pull sets and reps for muscle growth, cable and rope, or band posterior deltoid exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot face pull into a four-week block.

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