Face Pull

Exercise Profile

How to Perform

1. 1Set a cable machine to upper-chest height and attach a rope handle.
2. 2Grip the rope with both hands using an overhand grip, thumbs pointing toward you.
3. 3Step back until your arms are fully extended and there is tension on the cable.
4. 4Pull the rope toward your face, separating your hands as they come toward your ears.
5. 5At the end position, your upper arms should be parallel to the floor with externally rotated shoulders.
6. 6Squeeze your rear delts and rotator cuff muscles, then slowly return to the starting position.

Tips & Form Cues

• ✓Keep your elbows high — at or above shoulder height throughout the movement.
• ✓Focus on external rotation at the end: finish with your hands beside your ears, not your chin.
• ✓Use light weight and higher reps; this is a corrective and hypertrophy exercise, not a strength move.
• ✓Stand firm — do not let the cable pull you forward; brace your core.
• ✓This exercise is crucial for shoulder health — include it in every upper-body session.

Recommended Sets & Reps