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Face Pull

The Face Pull is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: rear delts 35%, mid traps 18% and rhomboids 14%.

Also known as: cable face pull, cable face pull overhand, face pull (rope), rope face pull

Level: IntermediateEquipment: CableMulti-joint (compound)
Face Pull demonstration

How to do it

  1. Set a pulley at upper chest to face height and clip on a rope.
  2. Hold the rope ends overhand and step back until the arms are straight and the weight lifts.
  3. Stand tall with feet hip-width or in a slight split stance.
  4. Pull the rope toward your face, elbows high, pulling the ends apart past the ears.
  5. Pause with the forearms pointing up, then straighten the arms slowly.

Tips

  • Think of pulling the rope apart as much as pulling it back.
  • Keep the elbows level with or slightly above the hands at the finish.
  • A moderate weight with a clear pause works better than a heavy jerk.

Common mistakes

  • Leaning back and using body weight to move the stack.
  • Pulling the rope to the chest with low elbows.
  • Shrugging the shoulders toward the ears.

Muscles worked by the Face Pull

  • Rear delts Primary35%
  • Mid traps Secondary18%
  • Rhomboids Secondary14%
  • Rotator cuff Secondary10%
  • Side delts Minor8%
  • Lower traps Minor8%
  • Upper traps Minor4%
  • Biceps (long head) Minor3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling a rope to the face combines horizontal abduction, external rotation and scapular retraction: rear delt leads, mid traps and rhomboids retract, and the external rotators of the cuff (infraspinatus, teres minor) turn the arm out.

Face Pull alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Face Pull work?

Mainly the rear delts. The mid traps, rhomboids and rotator cuff assist.

Is the Face Pull good for beginners?

The Face Pull is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Face Pull?

For example the Band Face Pull, Dumbbell Rear Delt Row and Kneeling Face Pull. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394 (external rotators)

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