Exercise

Face Pull

Also known as: rope face pull, rear delt cable pull

Face Pull is a compound exercise for the shoulders. Main target: posterior deltoid. Also works: rhomboids, middle back and traps. Equipment: cable.

EquipmentCable

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Posterior deltoid

Secondary

Rhomboids Middle back Traps

How to do it

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Common mistakes

Pulling to the chest instead of the face — the back works, not the rear delts.

Tips

Pull the rope toward the bridge of your nose, hands apart, rotating them back.

Used in these programs

Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Shoulder Workout

All three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.

Beginner · once a week · Gym

Similar exercises

Cable Rope Rear-Delt Rows

Cable

Posterior deltoid

Low Pulley Row To Neck

Bent Over Low-Pulley Side Lateral

Cable Seated Lateral Raise

Cable

Posterior deltoid

Alternatives with other equipment

Smith Machine Rear Delt Row

Smith machine

Posterior deltoid

Backward Medicine Ball Throw

Medicine ball

Posterior deltoid

Reverse Machine Flyes

Machine

Posterior deltoid

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