Exercise
Face Pull: How to Do It, Muscles Worked
The Face Pull is a intermediate-level strength exercise that primarily works the shoulders, with the middle back as secondary muscles. It uses cable, and is performed in 1 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Face Pull work?
The Face Pull primarily targets the shoulders, and also recruits the middle back as secondary muscles. It's classified as a intermediate-level strength movement using cable.
What are the most common Face Pull mistakes?
- Using momentum from the hips or a heavier weight than the shoulder can control strictly.
- Shrugging the traps to help lift the weight instead of isolating the shoulder.
- Raising the arms above shoulder height, which shifts stress onto the joint rather than the muscle.
- Rushing the lowering phase instead of controlling the weight back down.
How should I program the Face Pull — sets, reps and frequency?
As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Face Pull variations and alternatives?
- Cable Rear Delt Fly — cable, beginner level, shoulders
- Cable Seated Lateral Raise — cable, beginner level, shoulders
- Dumbbell Lying One-Arm Rear Lateral Raise — dumbbell, intermediate level, shoulders
- Lying Rear Delt Raise — dumbbell, intermediate level, shoulders
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Cable |
| Category | Strength |
| Primary muscles | Shoulders |
| Secondary muscles | Middle Back |
How to do the Face Pull, step by step:
- Step 1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Key takeaways
- The Face Pull is a intermediate-level strength exercise using cable.
- Primary muscles worked: Shoulders; secondary: Middle Back.
- A typical working range is 10-15 reps for 2-4 sets, usually taken close to muscular failure.
- The most common technical fault is using momentum from the hips or a heavier weight than the shoulder can control strictly.
Log the Face Pull in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Face Pull suitable for beginners?
The Face Pull is listed as intermediate-level, so it's usually introduced after the basic cable pattern has been learned with an easier variation.
What equipment do I need for the Face Pull?
A cable. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Shoulders) do most of the work and are usually the limiting factor in the set. Secondary muscles (Middle Back) assist or stabilize but aren't the main driver of the movement.