Shoulders Intermediate

Face Pull

  • Rear Delts
  • Upper Back
  • Biceps

Cable

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Attach a rope around face height and step back with arms extended.

  2. Stand tall with a light load and a stable stance.

  3. Pull the rope toward your face, separating the ends beside your temples.

  4. Reach forward again slowly without leaning toward the stack.

Key cues

  • Keep shoulders away from your ears.
  • Separate the rope ends as you pull.
  • Use a comfortable elbow height.

Common mistakes

  • Leaning backward to move the load.
  • Pulling the rope toward the chest instead.
  • Forcing the shoulders into an uncomfortable end position.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.