Face Pull

A intermediate strength exercise for the shoulders, done with a cable.

Main muscles: Shoulders
Also works: Upper back
Equipment: Cable
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Face Pull

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Face Pull

Questions

What muscles does the Face Pull work?

Mainly the shoulders, with the upper back helping.

Is the Face Pull good for beginners?

It's rated intermediate. Beginners can build up to it with Alternating Cable Shoulder Press first.

What can I do instead of the Face Pull?

Good alternatives that train the shoulders: Alternating Cable Shoulder Press, Cable Internal Rotation, Cable Rope Rear-Delt Rows or Cable Shoulder Press.

How many sets and reps of the Face Pull should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).