Face pull: How to Do It, Muscles Worked

Step by step

Set the rope at face height, step back.
Pull toward your face, elbows high and wide.
Squeeze your shoulder blades, then return slowly.

What you should feel

A squeeze in the back of your shoulders and between your shoulder blades; your neck should not tense.

Common mistake

Using too much weight and leaning back; go lighter and stand tall.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Rear shoulders Upper back

Helps

Side shoulders

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell rear delt flyRear shoulders

Band reverse flyRear shoulders

Band pull apartRear shoulders, Upper back

Barbell rear delt rowRear shoulders, Upper back

Lying rear lateral raiseRear shoulders

Reverse fly with external rotationRear shoulders

Questions

What muscles does the face pull work?

Face pull mainly works your rear shoulders and upper back. It also helps your side shoulders.

Can I do the face pull at home?

Not easily, it needs this: cables. At home, try instead: dumbbell rear delt fly, band reverse fly, and band pull apart.

How many sets and reps of the face pull?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your rear shoulders

Face pull