Shoulders · Rear delts
Face Pull
The Face Pull mainly trains your rear delts and upper back.
One cable
Triceps rope
Stable
How to do it
- Grip the rope with your thumbs pointing back, then take two steps back until the weight floats
- Pull toward your face, elbows high and wide
- At the end, rotate your hands back beside your ears
- Return slowly, keep your shoulders down
Coach’s tip
The best insurance policy for healthy shoulders. Stagger your stance, brace your core, keep your body still. Keep it light and clean: this one isn’t about weight.
Setup
Pulley
Pulley just above head height
Grip
Rope
Load
One cable
You need
Triceps rope
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 work?
Mainly the rear delts and upper back.
How do I set up the cable machine for the Face Pull?
Pulley: Pulley just above head height. Grip: Rope. You also need: Triceps rope.
What can I do instead of the Face Pull?
For the same movement: Cross-Cable Reverse Fly, Face Pull with Two Handles and Seated Rope High Row. In DCFT you swap with one tap.
DCFT
The Face Pull 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.