1 / 6Face Pull
Pulling a rope toward your face trains the rear shoulders and upper back, balancing out all the pressing and helping posture.
ShouldersBack
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Shoulders
- Also works
- Back
- Beginner sets
- 3 × 12–15
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Set a rope on a pulley at face height and hold both ends, palms facing in.
- 2Step back so the cable is tight.
- 3Pull the rope toward your face, elbows high and wide.
- 4Return slowly.
Common mistakes
- Pulling with the elbows low
- Leaning back and using body weight
- Going too heavy to hold the end position
Tips
- Set the rope at face height
- Pull the ends apart as the rope reaches your face
- Hold the squeeze for a second
Questions
Why do face pulls if I don't train the rear shoulders?
They balance the chest and front shoulders, which helps keep your shoulders healthy and your posture upright.
How heavy?
Light enough to hold the end position for a second with your elbows high. Higher reps, 12–20, work well.
More Shoulders exercises
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