Face Pulls: How to Do It, Muscles Worked & Benefits
Animated demoFace pulls use a rope on a cable machine pulled toward your face with the elbows high. They train the rear shoulders and upper back and are one of the best exercises for shoulder health and posture.
What is the face pulls?
Face pulls use a rope on a cable machine pulled toward your face with the elbows high. They train the rear shoulders and upper back and are one of the best exercises for shoulder health and posture.
The face pulls is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it in a gym, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the face pulls are the shoulders, with help from the middle back.
Shoulders (primary)
The shoulders (deltoids) have a front, side and rear part. They lift the arm in every direction. Well-developed side and rear delts make the upper body look wider and help keep the shoulder joint healthy.
Middle back (secondary)
The middle back includes the rhomboids and middle trapezius. They squeeze the shoulder blades together and are key for posture and healthy shoulders.
How to do the face pulls: step by step
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the face pulls
- Strengthens rear shoulders and upper back
- Improves posture
- Helps protect the shoulders
- Balances out lots of pressing
Like all resistance training, the face pulls also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Too much weight and leaning back
- Elbows dropping low
- Short range
- Rushing
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Set the cable at about face height
- Pull the rope to your forehead, hands apart
- Rotate the hands back at the end like a double-biceps pose
- Use light weight and high reps
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 2 × 15 | 60–90 sec | 2× per week |
| Intermediate | 3 × 15 | 60–120 sec | 2× per week |
| Advanced | 3–4 × 15–20 | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Band face pulls at home
Make it harder
- Pause face pulls
Face Pulls for men and women
The technique of the face pulls is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Advanced Push / Pull / Legs Gym Program for Men (6 Days)
- Women's Intermediate Gym Program (4-Day Glute & Toning Split)
- Advanced Gym Program for Women (5-Day Glute & Strength Split)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the face pulls work?
The face pulls mainly works the shoulders, with the middle back helping.
Is the face pulls good for beginners?
It is rated intermediate. Beginners should start with an easier variation such as Band face pulls at home and build up.
How many sets and reps of the face pulls should I do?
Beginners: 2 × 15. Intermediate: 3 × 15. Advanced: 3–4 × 15–20. Train each muscle group about twice per week.
Can I do the face pulls at home?
This version needs gym equipment. At home, try Band face pulls at home instead.
How often should I train with the face pulls?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoDumbbell Shoulder Press
The dumbbell shoulder press builds strong, rounded shoulders by pressing dumbbells overhead, seated or standing.
Animated demoBarbell Overhead Press
The standing barbell overhead press (military press) is a key strength lift for the shoulders and triceps.
Animated demoArnold Press
The Arnold press, made famous by Arnold Schwarzenegger, is a shoulder press with a rotation.
Animated demoLateral Raises
The lateral raise isolates the side delts, the muscles that make your shoulders look wider.
Animated demoReverse Dumbbell Flyes
Reverse flyes train the rear deltoids and upper back by opening the arms out to the sides while bent over.