The face pull is a highly effective cable exercise that strengthens the rear delts, upper traps, and rotator cuffs, improving shoulder stability and posture. It’s particularly useful for counteracting the effects of prolonged sitting and excessive pressing movements, making it a must-have in any well-balanced workout routine. By incorporating face pulls, you can enhance scapular control, reduce injury risk, and build a stronger upper back. Whether you’re an athlete, weightlifter, or just looking to improve shoulder health, this exercise helps maintain proper alignment and prevents muscular imbalances.
MUSCLES WORKED IN FACE PULL Exercise
Face pulls activate multiple upper-body muscles, making them an essential exercise for shoulder stability and posture correction.
Primary Muscles Worked
These muscles do most of the work during the movement:
- Rear Deltoids: The rear portion of the shoulders responsible for pulling movements and shoulder stability.
- Trapezius (Upper & Mid-Fibers): Helps with shoulder elevation, retraction, and overall posture support.
- Rhomboids: Located between the shoulder blades, these muscles assist in scapular retraction.
Secondary Muscles Worked
These muscles provide additional support and stability:
- Rotator Cuff Muscles: A group of stabilising muscles that help protect the shoulder joint from injuries.
- Biceps: Assist in the pulling motion but are not the primary movers.
BENEFITS OF FACE PULL Exercise
Face pulls are not just for bodybuilders. They’re essential for anyone looking to improve posture, prevent injuries, and build stronger shoulders. Whether you’re an athlete, office worker, or general gym-goer, this exercise offers immense benefits.
Improves Shoulder Health
Strengthens rotator cuffs, reducing injury risk.
Improved Postural Alignment
Corrects rounded shoulders and poor upper-back alignment.
Builds Rear Delt Strength
Essential for balanced shoulder development.
Prevents Shoulder Pain & Injuries
Especially helpful for those who do a lot of bench pressing.
HOW TO DO FACE PULLS WITH PROPER FORM
Mastering proper form is key to maximising benefits and preventing injuries. Follow these step-by-step instructions to perform face pulls safely and effectively.
STEP 1: THE SET UP
To get started, you’ll need a cable machine with a rope attachment. Position the pulley at eye or upper chest level for optimal movement.
- Attach a Rope Handle – This allows for a better range of motion and shoulder activation.
- Grip the Rope Properly – Use an overhand grip, keeping palms facing each other.
- Step Back for Stability – Position feet shoulder-width apart and stand firm.
STEP 2: Execution
Now that you’re set up, focus on controlled movement and proper mechanics:
- Start Position – Hold the rope with arms extended and a slight knee bend.
- Pull Towards Face – Bring the rope towards your upper face (above nose level).
- Elbows High – Keep elbows above wrists and squeeze your shoulder blades together.
- Slow Release – Extend arms back to the start position in a controlled motion.
COMMON MISTAKES & HOW TO AVOID THEM
Many lifters make form mistakes that reduce effectiveness or increase injury risk. Here’s what to watch out for:
Pulling Too Low
Always aim to pull the rope towards your forehead or nose level, not the chest.
Using Excessive Weight
Prioritise form over heavy loads to fully activate the target muscles.
Flaring the Elbows Too Wide
Keep elbows at a 90° angle to engage the correct muscles.
Leaning Back
Maintain a neutral spine and avoid excessive backward lean.
MODIFICATIONS AND VARIATIONS FOR FACE PULLS
Adding variations can help target muscles differently and prevent plateaus.
Seated Face Pulls
Provides better stability by reducing lower-body involvement.
Single Arm Face Pulls
Helps correct muscle imbalances and improve unilateral strength.
Banded Face Pulls
A great home workout alternative using a resistance band.
Rotational Face Pulls
Adds a rotational component for better rotator cuff engagement.
Reps and Sets for All Levels
Beginner
Start with 3 sets of 10-12 reps, focusing on light weight and form.
Intermediate
Aim for 3-4 sets of 12-15 reps, slightly increasing weight.
Advanced
Perform 4 sets of 15-20 reps, progressively overloading for strength gains.
Face pulls are a must-have exercise for shoulder health, posture correction, and injury prevention. Whether you’re looking to build muscle, improve mobility, or reduce pain, this movement delivers results.
Need expert guidance? If you’re in Greenwich, London, visit Meridian Fitness for professional coaching and a structured training program!
