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Face pull

Cable Rearintermediatecompound exercisepull
Shoulders Middle back

Primary muscles: Shoulders. Assisting muscles: Middle back.

Face pull — 1
start position and end of the movement
Face pull — 2

How to do it

  1. Attach a rope to a high pulley and stand facing the machine.
  2. Grip the rope with a neutral grip, arms extended in front – this is the starting position.
  3. Pull the rope towards your face, spreading your hands apart, elbows high at shoulder level, breathing out.
  4. Squeeze the shoulder blades together at the end of the movement.
  5. Return to the starting position under control, breathing in.
Key to the execution: Pull towards your face with your elbows at shoulder level, squeezing the shoulder blades together.

Common mistakes

  • You pull with your elbows down, turning the movement into a standard row.
  • You use too much weight and pull with your back instead of your shoulders.
  • You don't squeeze the shoulder blades together at the end of the movement.

Alternatives: exercises for the same muscles

Overhead press
Overhead press
Barbell · Standing
Dumbbell shoulder press
Dumbbell shoulder press
Dumbbells · Seated
Machine shoulder press
Machine shoulder press
Lever machine · Seated
Arnold press
Arnold press
Dumbbells · Seated
Lateral raise
Lateral raise
Dumbbells · Lateral
Front raise
Front raise
Dumbbells · Front

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Shoulders exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.