How to do the Face Pull
Primary: Rear Delts, Upper Back · also works Traps, Biceps. Also called: cable face pull, rope face pull.
Step by step
- 1
Attach a rope to a cable set at about face height and grab it with your palms facing in.
- 2
Step back with a staggered stance until the cable is taut and your arms are extended.
- 3
Pull the rope toward your face, separating the ends so your hands finish beside your ears.
- 4
Squeeze your shoulder blades and rear delts, then return slowly.
Coaching cues
- Finish with your elbows high and hands by your ears
- Think of showing off your biceps at the end
- Keep the weight light and the reps controlled
Common mistakes
- Pulling to the chest instead of the face
- Using so much weight that the torso leans back
- Keeping the elbows low
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Face Pull alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Face Pull work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps, Biceps
How many sets and reps of Face Pull should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Face Pull?
Same movement pattern, different equipment: Band Face Pull, Rear Delt Fly, Reverse Pec Deck, Band Pull-Apart, Cable Bent Over Rear Delt Fly, Face Pulls Rear Delts.
Is the Face Pull good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.