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Shoulders

Single Arm Face Pull

The Single Arm Face Pull is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 34%, mid traps 17% and rhomboids 13%.

Level: IntermediateEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at face height and clip on a single handle.
  2. Face the machine and take the handle in one hand, stepping back until the arm is straight.
  3. Stand with feet hip-width and the free hand on the hip.
  4. Pull the handle toward the side of the face with the elbow high and flaring out.
  5. Pause with the forearm pointing up, then straighten the arm slowly; switch arms after the set.

Tips

  • Keep the shoulders square to the machine; the trunk resists the twist.
  • Keep the elbow at shoulder height or slightly above.
  • Finish by rotating the hand back beside the ear.

Common mistakes

  • Rotating the torso to pull the handle back.
  • Letting the elbow drop to the ribs.
  • Shrugging the working shoulder.

Muscles worked by the Single Arm Face Pull

  • Rear delts Primary34%
  • Mid traps Secondary17%
  • Rhomboids Secondary13%
  • Rotator cuff Secondary9%
  • Side delts Minor8%
  • Lower traps Minor8%
  • Obliques Minor4%
  • 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.

One side at a time. 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.

Single Arm Face Pull alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Single Arm Face Pull work?

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

Is the Single Arm Face Pull good for beginners?

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

What is a good alternative to the Single Arm Face Pull?

For example the Band Face Pull, Dumbbell Rear Delt Row and 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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