rear delts beginnerAI Tracked

Face Pull

Face pulls are the most important exercise nobody does enough of. They strengthen your rear deltoids, rotator cuff, and mid-back — the exact muscles that prevent rounded shoulders, shoulder impingement, and the posture problems that come from too much pressing and sitting. If you bench press or sit at a desk, you need face pulls.

How to Do Face Pull: Step by Step

  1. Set a cable to face height with a rope attachment
  2. Grab the rope with an overhand grip and step back
  3. Pull the rope toward your face, splitting it apart at the end
  4. Squeeze your shoulder blades together and externally rotate
  5. Your hands should end up beside your ears at the finish

Common Mistakes to Avoid

  • Using too much weight — this is a light, high-rep exercise (15-25 reps)
  • Pulling to your chest instead of your face — keep the angle high
  • Not splitting the rope apart — the external rotation at the end is the key part

Muscles Worked

shouldersback
Equipment cable machine, rope
Tracking Count reps

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