Face Pull

Scapular and rotator health; ideal as a high-volume accessory.

• Isolation
• Cable
• Beginner

How to do it

• Pulley at face height with a rope
• Pull towards your forehead, pulling the ends apart
• Rotate externally: knuckles back
• High reps (15–20), without excessive weight

Sets, reps and tempo

Ranges: 15–25 reps · 0–1 RIR

Tempo: Pull for 1 s towards your face rotating externally, return for 2 s under control

Common mistakes

• Loading so much that you pull with your whole back
• Not pulling the rope apart or rotating your shoulders
• Driving your elbows down instead of keeping them at face height

Muscles worked

Primary

• Rear delt
• Traps

Secondary

• Back

Alternatives

• Rear Delt Fly / Reverse Pec Deck