Face Pull
- Beginner
- Gym
The face pull sets the rope at face height and pulls it toward your nose, elbows lifting high and wide as your hands separate. It trains the rear delts and upper back, the pulling muscles that pressing exercises leave undertrained. Beginners use it in the gym, for weight and reps as a main lift or a finisher.
- Muscles
- Rear delts, Upper back
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Set the rope at face height and grip with thumbs toward you.
- Step back until the cable is taut, arms straight.
- Pull the rope toward your face, elbows high and wide.
- Squeeze your rear delts, then return slowly.
Form cues
- Lead the pull with your elbows, not your hands.
- Rotate your thumbs back as you pull.
- Keep your neck long instead of jutting your chin.
Common mistakes
- Elbows drop low instead of staying high. Lift your elbows to shoulder height or above.
- Body leans back to help the pull. Keep your torso still and pull with your back.
- Rope stops short of your face. Pull until the rope nearly reaches your nose.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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