Exercises · Shoulders

Face Pull

A cable exercise pulled toward the face with the hands separating as they travel, which targets the rear shoulders with help from the back. It is a useful accessory move once basic pressing and pulling are established.

• Primary musclesShoulders
• Secondary musclesBack
• EquipmentCable
• LevelIntermediate · compound

How to do the face pull

1. Stand facing a high pulley fitted with a rope or dual handle attachment.
2. Take hold of the attachment with both hands, arms extended in front of you.
3. Pull the weight toward your face, separating your hands as they travel back.
4. Keep your upper arms roughly parallel to the floor throughout the pull.
5. Squeeze your shoulder blades together as the attachment nears your face.
6. Return slowly to the starting position under control, then repeat.

Common mistakes

• Pulling with the arms alone instead of the shoulder blades; think about retracting the shoulders as you pull.
• Letting the elbows drop below the height of the hands; keep the upper arms level with or above the hands.
• Using a weight too heavy to control, which shortens the range; lighten the load to keep good form.
• Rushing the return to the start; lower back slowly to keep tension on the muscles.

Sets and reps by goal

Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.

Tips

• Use a light to moderate weight and focus on squeezing the shoulder blades rather than lifting heavy.
• Add this as an accessory exercise a couple of times a week to support shoulder health during heavier pressing work.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.