Shoulders · Rear delts
Face Pull with Two Handles
The Face Pull with Two Handles mainly trains your rear delts and upper back.
Both cables
Stable
How to do it
- Stand centered in front of the machine, a handle in each hand, thumbs pointing back
- Pull toward your face, elbows high and wide
- Finish with your hands beside your ears, shoulder blades together
- Return slowly, keep your shoulders down
Coach’s tip
The face pull without a rope: each side pulls on its own, so a weaker shoulder shows right away. Keep it light and clean: this one isn’t about weight.
Setup
Pulley
Both pulleys just above head height
Grip
Single handles, thumbs pointing back
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (rear delts). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Face Pull with Two Handles work?
Mainly the rear delts and upper back.
How do I set up the cable machine for the Face Pull with Two Handles?
Pulley: Both pulleys just above head height. Grip: Single handles, thumbs pointing back.
Can I do the Face Pull with Two Handles on a single cable tower?
Not like this. The Face Pull with Two Handles needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Face Pull and Seated Rope High Row instead.
What can I do instead of the Face Pull with Two Handles?
For the same movement: Face Pull, Cross-Cable Reverse Fly and Seated Rope High Row. In DCFT you swap with one tap.
DCFT
The Face Pull with Two Handles in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.