Face Pulls
Back • Gym • Beginner
- Muscle Group: Back
- Training Type: Isolation
- Equipment: Cable Machine
- Difficulty: Beginner
Exercise Overview
Face pulls are an isolation exercise that targets the upper back and rear shoulders using a cable machine. By pulling the rope toward the face with elbows flared, this movement strengthens the rear delts and upper back, improves posture, and helps balance pressing exercises that often overdevelop the front of the shoulders.
How To Do It
1. Setup
Attach a rope handle to a cable machine set at upper-chest or face height. Stand facing the machine and grip the rope with palms facing inward.
2. Starting Position
Step back slightly to create tension in the cable. Extend your arms forward with a slight bend in the elbows and keep your chest lifted.
3. Execution
Pull the rope toward your face by driving your elbows back and outward. Separate the rope ends as your hands reach your face and squeeze the upper back and rear shoulders.
4. Return
Slowly extend your arms back to the starting position under control, maintaining tension on the cable.