Muscles worked
What the face pull trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the pulley. Clip a rope to the cable and set the pulley at about face height, anywhere from chin to forehead level. A little above eye level suits most people.
- 02
Grip the rope. Take an overhand or neutral grip on each end, palms facing down or toward each other, with your hands just inside the knobs.
- 03
Step back. Walk back until your arms are straight in front of you and the weight lifts off the stack. A split stance or feet hip width apart both work.
- 04
Stand tall. Ribs down, chest up and a light brace in your stomach. Your body stays upright, not leaning back against the cable.
Step by step
How to do the face pull
- 01
Start the pull. Pull your shoulder blades back first, then bend your elbows and draw the rope toward your forehead.
- 02
Elbows high and wide. Lead with your elbows out to the sides, at about shoulder height or a little above, rather than down by your ribs like a row.
- 03
Split the rope. As the rope nears your face, pull the ends apart so your hands pass either side of your head.
- 04
Finish. End with your hands beside your ears, level with or a little higher than your elbows, and your thumbs pointing back. Pause for a second and feel the back of your shoulders and between your shoulder blades working.
- 05
Return slowly. Let your arms straighten under control over two or three seconds until the stack is almost touching, then start the next rep.
Cues to say in your head
- Elbows high and wide
- Pull the rope apart
- Thumbs back at the finish
- Hands beside your ears
- Ribs down, stand tall
- Slow on the way back
Fix these first
Common mistakes
Leaning back to move the weight
Drop the load until you can stand tall for every rep. If your torso swings, your lower back and body weight are doing the work.
Elbows dropping toward your ribs
Keep your elbows at about shoulder height. Low elbows turn it into a row, which shifts work to your lats and takes much of it off the rear delts and rotator cuff.
Hands stopping in front of your face
Pull the rope ends apart so your hands finish beside your ears. Without the split you miss the thumbs back finish.
Shrugging toward your ears
Keep your shoulders down and away from your ears. Think about squeezing your shoulder blades back, not up.
Poking your head forward to meet the rope
Keep your chin tucked and bring the rope to your head, not your head to the rope.
Letting the stack yank your arms back
Control the return all the way out. A slow return keeps tension on the muscles and is easier on your shoulders.
Stay safe
Face pulls are a light accessory, so pick a weight you can control for every rep with a pause at the finish. To end a set early, let the rope come back slowly until the stack rests, then step forward to unload it; never let go at the finish, because the handle snaps back toward the pulley. Stop if you feel a sharp or pinching pain at the front or top of your shoulder, and see a physical therapist or doctor if it keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 | 60–72% 1RM | 1 to 1.5 min |
| Endurance | 2 to 3 | 15 to 20 | 50–60% 1RM | 45 to 60 sec |
| Technique | 2 to 3 | 12 to 15 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 20 reps, 45 to 60 sec rest. A good fit for warmups and the end of upper body days. Keep every rep strict.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Face Pull questions
What muscles do face pulls work?
Face pulls mainly work the rear delts and the upper back, meaning the mid and lower traps and rhomboids. The rotator cuff muscles that turn your arm out finish the rep, and your biceps help bend your elbows.
How high should the cable be for face pulls?
Set the pulley at about face height, anywhere from chin to forehead level; a little above eye level suits most people. Pick the height that lets you keep your elbows at shoulder height and your body upright.
Do you need a rope attachment for face pulls?
A rope works best because you can pull the ends apart and finish with your hands beside your ears. Without one, a long resistance band anchored at face height is the usual substitute.
Should I use an overhand or underhand grip for face pulls?
Most coaches teach an overhand or neutral grip, palms facing down or toward each other, which makes the elbows high, thumbs back finish easy. Some lifters prefer an underhand grip; use whichever lets you keep your elbows high without shoulder discomfort.
How many sets and reps of face pulls should I do?
Two to four sets of 10 to 20 reps is the usual range. Use a weight you can pull with a pause at the finish and no leaning back.
Are face pulls good for your shoulders?
They are a popular shoulder health accessory because they train the rear delts, upper back and rotator cuff that heavy pressing tends to neglect. They are not a treatment for shoulder pain; if it hurts, get it checked.
Train in Protocol
Log your face pull by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.