Face Pull (Cable)

How to do the Face Pull (Cable)

1. Set a cable pulley to upper chest or face height and attach a rope handle.
2. Grasp each end of the rope with a neutral grip and step back until your arms are fully extended.
3. Pull the rope toward your face while separating the ends outward, leading with your elbows high.
4. Squeeze your shoulder blades together at the end of the movement with the rope ends beside your ears.
5. Return to the starting position under control, maintaining tension in the cable throughout.

Form tips

• Keep your elbows higher than your wrists throughout the movement to properly engage the rear deltoids.
• Focus on pulling your shoulder blades together rather than just bending your arms to maximize upper back activation.
• Position your thumbs pointing back toward your ears at the end of each rep to ensure proper external rotation.

Common mistakes

• Pulling too low toward the chest shifts emphasis away from the rear deltoids and reduces the exercise's effectiveness for shoulder balance.
• Using momentum or leaning back excessively turns the movement into a rowing variation and reduces targeted muscle engagement.
• Keeping the rope ends together instead of separating them limits external rotation and reduces rear deltoid activation.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 12 to 20 reps with moderate weight, while strength-focused training typically uses 3 to 4 sets of 8 to 12 reps with heavier resistance.

Frequently asked questions

What height should the cable be set for face pulls?

Set the cable between upper chest and face height, typically around nose to forehead level. This angle allows you to pull horizontally and keep your elbows high throughout the movement.

Should I lean back during face pulls?

A slight backward lean is acceptable to counterbalance the weight, but avoid excessive leaning or using momentum. Your torso should remain relatively stable with the movement coming from your shoulders and upper back.

What is the difference between face pulls and rows?

Face pulls involve pulling high toward your face with elbows elevated to target the rear deltoids and upper traps. Rows pull toward your midsection with elbows closer to your sides, emphasizing the lats and mid-back instead.

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