Face Pull

A cable-based compound pulling exercise that targets the shoulders and rear deltoids while improving shoulder health and postural stability through horizontal pulling mechanics.

Instructions

1. Attach a rope to a cable machine set at approximately head height or slightly above.
2. Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grip the ends of the rope with both hands, arms extended in front of you at shoulder height.
4. Pull the rope toward your face by driving your elbows back, separating your hands as you do so.
5. Bring the rope to your face while maintaining your upper arm position parallel to the ground.
6. As you near your face, externally rotate your shoulders so your knuckles point toward the ceiling.
7. Pause briefly at the top position, squeezing your rear deltoids and middle back.
8. Return to the starting position in a controlled manner, maintaining tension on the cable.
9. Repeat for your desired number of repetitions.

Tips

• This exercise is excellent for shoulder health and posterior chain development.
• Lead the movement by driving your elbows back rather than pulling with your hands.
• The separation of the rope handles as you pull increases rear deltoid and scapular retraction activation.
• Keep your upper arms parallel to the ground throughout the movement; avoid dropping your elbows.
• External rotation at the top increases shoulder stability and rear deltoid engagement.
• This exercise pairs well with horizontal pressing movements to maintain shoulder balance.
• The constant tension from the cable makes this an excellent exercise for muscle endurance and metabolic stress.
• Use a controlled tempo and avoid jerking the weight; smooth movement is key for shoulder safety.