Primary musclesShoulders، Trapezius
EquipmentFull Gym، Cable
Level—
Suggested3 × 8–12
Overview
The Face Pull is a pulling exercise that works the rear deltoids, trapezius, and rhomboids. You can do it with a cable machine or resistance bands, and it suits both beginners and advanced athletes.
Form tips & common mistakes
Focus on Form
Draw the rope or band toward your face. Keep your elbows high and pointed outward. Do not let your shoulders shrug.
Controlled Tempo
Move with control and keep the pace slow. At the end of the pull, feel the squeeze in your upper back and rear delts.
Choose the Right Resistance
Select a moderate load so you can activate the target muscles well without losing form.
Muscles worked
Target
Posterior Deltoid
Synergists
Infraspinatus، Teres Minor، Lateral Deltoid، Trapezius، Brachioradialis، Brachialis، Rhomboids
Stabilizers
Erector Spinae
Alternatives & variations
One Arm Landmine Row
ShouldersBack / Wing Barbell
Dumbbell Push Press
ShouldersFull Body Dumbbells
Smith Machine Behind The Neck Press
Shoulders Full Gym
Kipping Handstand Push-up
ShouldersTriceps Full Gym
Shoulder Stretch Behind The Back
ChestShoulders Full Gym Stretching
Face Pull With Resistance Band
ShouldersTrapezius Full Gym Pilates