How to do the Face Pulls Rear Delts
Primary: Rear Delts · also works Upper Back, Traps.
Face pulls rear delts are an effective isolation exercise targeting the posterior deltoids while also engaging the upper back and traps. This exercise is primarily performed using a cable machine with a rope attachment, ensuring a controlled and consistent pull movement. Face pulls rear delts are important for achieving balanced shoulder musculature and improving posture.
Step by step
- 1
Set the cable machine to the highest setting and attach the rope handle.
- 2
Stand facing the machine, grabbing onto the rope with both hands. Your palms should be facing downward with thumbs pointing toward each other.
- 3
Step back to create tension on the cable and position your feet shoulder-width apart. This is your starting position.
- 4
Pull the rope towards your face, keeping your elbows high and flaring out to the sides until your hands are in line with your ears.
- 5
Squeeze your rear delts and upper back at the peak of the movement for a brief moment.
- 6
Slowly return to the starting position, maintaining control of the tension in the cable.
- 7
Repeat for the recommended number of reps.
Coaching cues
- Keep your core tight to avoid swaying or using momentum.
- Ensure your elbows remain at shoulder height throughout the movement.
- Avoid using too much weight as it could compromise your form and reduce the effectiveness of the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Face Pulls Rear Delts alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Face Pulls Rear Delts work?
Primary: Rear Delts. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Face Pulls Rear Delts should I do?
For muscle: 3–4 sets of 10–15 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 Pulls Rear Delts?
Same movement pattern, different equipment: Face Pull, Cable Bent Over Rear Delt Fly, Band Face Pull, Band Pull-Apart, Rear Delt Fly, Reverse Pec Deck.
Is the Face Pulls Rear Delts good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.