In this article, I discuss how to do face pulls. Face pulls target the deltoids at the back of the shoulders—the muscles that help move your arms backward—which are often overlooked in other shoulder exercises. You use a cable pulley machine to pull the weight straight up toward your forehead. Exercising the rear delts will help prevent muscle imbalances and build overall shoulder strength1 and can support better posture. You can also use face pulls as part of an upper body strength training routine.
But with an estimated 1 in 4 people struggling with shoulder pain, and more of us suffering from hunched postures from working in front of screens all day, what better way to add an exercise to your back day workout than to keep your shoulder health in tip-top shape and build a muscular V-shaped upper back.
How to Do Face Pulls
We’re talking about face pulls: an isolation exercise done on a cable machine that targets the upper back and rear delts, improving shoulder health and good posture. They’re a great exercise: perfect for high-volume work, they activate and fatigue the slow-twitch muscle fibers that make up the majority of the back. But… most of us do them wrong, which means we often don’t feel them in our backs.
If this is you, look no further: We’re sharing exactly how to do face pulls, including step-by-step instructions and tips on form, a guide to different grip positions, attachments, and variations.
Once you do them right, they’re a golden ticket to increasing your back size, better posture, and stronger core—not to mention reducing your chances of shoulder injuries along the way. So stay tuned to find out how to do them correctly.
What are face pulls and what muscles do they work?
When it comes to the best exercises to build your back, face pulls are at the top of the list. Typically performed on a cable machine using a rope attachment, face pulls involve horizontal pulling, which means moving the weight from your front toward your midline. This makes them extremely effective at working your traps and rhomboids, the muscles responsible for sculpting and shaping your upper back [2]. Whether you’re looking to create a V-shaped upper body to look big and muscular in your muscle-fit t-shirt or you want to give the illusion of a smaller waist in your BBL jacket, face pulls will target the right muscles to get you there.
If that’s not enough, face pulls will also target the rotator cuff and rear delts – a third of the deltoid muscle that is often neglected during shoulder workouts. Neglecting the rear delts can not only make you look unbalanced but can also lead to shoulder injuries and disorders, which can affect up to 69% of us during our lifetime [3]. Face pulls work to fix this, developing well-formed, healthy shoulders.
How To Do Face Pulls
- Attach the rope extension to the cable pulley and move it up or down the tower so it sits just above head height.
- Take each end of the rope in each hand (either in an overhand or underhand grip, depending on which is most comfortable).
- Take a few steps back so the weight comes off the stack, and extend your arms in front of you. Your feet should be shoulder-width apart, and you should lean back slightly and engage your core.
- Begin the movement by pulling the rope towards your forehead, keeping your elbows high, letting them flair out, and aiming to get the handles towards your ears.
- Pause in the top position (which should look like a front double bicep bodybuilding pose), squeezing your shoulder blades together and squeezing your rear delts.
- Reverse the movement, slowly extending the arms back to the starting position, letting the shoulders pull forward, then repeat the movement.
Face Pulls Form Tips & Mistakes To Avoid
- Don’t point your elbows down and bring the rope to your chin. Instead, flare your elbows up and out and bring your hands to your forehead.
- Don’t start by squeezing your shoulder blades together. Instead, start the movement with shoulders slightly rounded forward, pull the rope by driving your elbows out, and then squeeze your shoulder blades at the top of the movement.
- Don’t use momentum and ‘swing’ back and forward as you pull. If you struggle with balance, take a split stance and brace your core. Choose a lighter weight if needed to keep the body stable through the movement. This can help you focus on Mind-Muscle connection, helping you to focus on the muscles you are working to increase hypertrophy.
How to Add Cable Face Pulls to Your Strength Workout
Unlike heavy compound movements like the bench press or deadlift, where you can train in low rep ranges to build strength, cable face pulls are best trained in high rep ranges and light reps.
This is because the muscles in the back are made up primarily of slow-twitch muscle fibers (known as type I) [5]. These muscle fibers don’t produce much force but can contract for a long time and are essential for the back muscles to support the spine so we can stand (or sit) upright for long periods of time [6]. Using cable face pulls to isolate your upper back and rear delts using high-volume training (i.e., 12 to 15 repetitions) will recruit these slow-twitch fibers, giving them the stimulus they need to fatigue and grow.
When structuring your workout (unless you're using the face pull exercise as an activation exercise during your warm-up), you'll want to perform these after your compound lifts. This is because compound exercises are more tiring because they work multiple muscle joints and groups at once. You'll be lifting heavier during compound exercises than during isolation ones, making them more tiring and more prone to injury, whereas isolation exercises use lighter weights and limit movement to a single joint.
Face Pull Your Way to a Bigger Back and Healthier Shoulders
Who knew this would be a back-building exercise that not only makes your back look strong AF but also keeps your shoulders healthy, improves stability for pressing movements, and helps undo at least some of those hours spent hunched over the computer?
If you follow the face pull technique from the tips above (and avoid common mistakes) you'll be able to master the face pull technique and feel it exactly where you want it: in your upper back and rear delts.
Ready to get training? Download the Gymshark training app - and don't forget to add face pulls to your next back and shoulder day to build a wider back and bolder shoulders.
FAQ
What are face pulls?
Face pulls are a resistance exercise targeting the rear deltoids (back of the shoulders), upper traps, and the muscles of the upper back. They are performed using a cable machine or resistance bands.
What equipment do I need for face pulls?
- Cable machine with a rope attachment.
- Resistance bands anchored at shoulder height or above.
How do I perform face pulls correctly?
- Setup: Attach a rope handle to a cable machine at upper-chest or face height.
- Select a light to moderate weight (prioritize form over load).
- Stand facing the cable machine with your feet shoulder-width apart.
Grip:
Hold the rope handles with both hands, palms facing inward, and thumbs pointed back.
Execution:
- Pull the rope towards your face while keeping your elbows high and wide.
- Focus on squeezing your shoulder blades together at the peak of the movement.
- Slowly return to the starting position with control.
Key Points:
- Keep your chest up and core engaged.
- Avoid shrugging your shoulders.
- Maintain a slight bend in your knees.
What are common mistakes to avoid?
- Using too much weight, compromising form.
- Failing to keep elbows high during the pull.
- Allowing your lower back to arch excessively.
- Moving too quickly, reducing the muscle activation.
When should I include face pulls in my workout?
Include face pulls towards the end of an upper-body or back workout as an accessory exercise. They complement movements like rows, pull-ups, and presses.
Introduction to Face Pulls
Face pulls are a highly effective exercise for strengthening the rear deltoids, upper traps, and stabilizing muscles in the upper back and shoulders. They are commonly included in workout routines to improve posture, enhance shoulder mobility, and promote balanced muscle development.