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Shoulders ยท Horizontal pull

Face Pull

A compound horizontal pull exercise for the rear delts, done with a cable. It also works the upper back and traps.

Cable Compound Reps and weight Also called: rope face pull, cable face pull

Muscles worked

Primary

Rear delts

Do most of the work.

Secondary

Upper back and Traps

Help during each rep.

  • Rear deltsBack of the shouldersPrimary
  • Upper backMid traps, rhomboidsSecondary
  • TrapsTop of the shoulders and neckSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Set the rope at about face height and step back until the arms are straight.
  3. Pull the rope towards the face with the hands apart and the elbows high.
  4. Pause, then let the arms go straight under control.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Leaning back to move it. If the body rocks, the weight is too heavy.
  • Elbows dropping. Keep the elbows high, about level with the hands.
  • Shrugging. Shoulders stay down while the rope comes to the face.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.