Back · Isolation

Face Pull

A rope pull to the face that strengthens the rear delts and upper back for healthy shoulders.

MAIN MUSCLE
Rear delts, Upper back
ALSO WORKS
Rotator cuff, Trapezius
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-20
TEMPO
2-2-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set a rope on a pulley at upper-chest to face height.

  2. Grip the rope with thumbs toward you and step back.

  3. Pull the rope toward your face, spreading the ends apart.

  4. Return slowly with arms straight.

COMMON MISTAKES

  • Pulling too low toward the chest; aim at the face with elbows high.
  • Leaning back to move heavy weight; stay tall and use a light load.

TIPS

  • Finish with hands beside the ears, like a double-biceps pose.

QUESTIONS

Which muscles does Face Pull work?

The main muscle is Rear delts, Upper back. It also works Rotator cuff, Trapezius.

How many reps should I do?

FORGE suggests 12-20 reps for Face Pull. The app adjusts sets and reps to your goal and level.

What can I do instead of Face Pull?

These train the same muscles: Reverse Pec Deck, Bent-Over Rear Delt Fly, Band Pull-Apart.