The face pull strengthens the rear delts and upper-back muscles that most lifters neglect. It is one of the best exercises for shoulder health, posture, and balancing all the pressing work in a typical program.
Muscles worked
Primary: Rear deltoids, Rotator cuff.
Secondary: Middle trapezius, Rhomboids.
Equipment: Cable machine, rope · Difficulty: Beginner.
How to do the face pull
- Set a rope attachment to a cable pulley at about face height.
- Grab the rope with both hands, palms facing in, and step back so the cable is taut.
- Pull the rope toward your face, flaring your elbows out and high.
- At the end, your hands should be beside your ears and your shoulder blades squeezed together.
- Return under control to the start. That is one rep.
Common mistakes to avoid
- Using too much weight and turning it into a row — keep it light and aim for the rear delts.
- Letting the elbows drop low; keep them up so the pull stays high toward the face.
- Rushing. A brief squeeze and controlled return make this exercise effective.
Track it automatically with Spotwell
Stop losing count mid-set. Spotwell's AI rep counter uses your iPhone camera to count face pull reps automatically — no wearable required — and logs your sets so you can focus on form and progressive overload. See how AI rep counting works →