Face Pull

Face Pull

The face pull is essential for shoulder health, targeting the posterior deltoid, trapezius and external rotators.

Muscles Involved

• Posterior deltoid: primary target
• Mid and lower trapezius: retract the scapulae
• External rotators: infraspinatus and teres minor
• Rhomboids: assist retraction

Step-by-Step Instructions

Step 1 — Setup

Pulley at face height, rope in both hands.

Step 2 — Pull

Pull toward the face while spreading the hands apart.

Step 3 — Rotation

Finish with fists beside the ears, external shoulder rotation.

Step 4 — Contraction

Contract 2 seconds, scapulae squeezed. Slow return.

Sets and Reps

4 sets of 15-20 reps. Rest 45 seconds. Light loads.

Common Mistakes

• Too much weight: this exercise is done light with perfect control
• No external rotation: rotation is essential for the rotators
• Pulling too low: aim for the face, not the chest

Safety Tips

The quintessential preventive exercise for shoulder health. Include in every upper body session. Light loads mandatory.

Variations

• Band face pull: ideal at home
• Seated face pull: eliminates cheating
• Y face pull: arms in Y instead of rotation

Who Is This Exercise For?

All levels, mandatory. Indispensable for shoulder health, posture and injury prevention.