Fitorex

Machine Face Pull

A machine-guided face pull: easy to progress and very stable for the rear delt.

  • Isolation
  • Cable
  • Beginner

How to do it

  • Grab the handles at face height
  • Pull, spreading your hands apart, elbows high
  • Squeeze your shoulder blades back

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

  • Cutting the range because you loaded too much
  • Shrugging your neck

Muscles worked

Primary

  • Rear delt

Secondary

  • Traps

Alternatives

PreviousHigh Banded Face Pull
Form animation: Machine Face Pull
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Cable
Level
Beginner
Pattern
Horizontal abduction
Stimulus / fatigue
High
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