Face pull
A cable pull toward the face that trains the rear shoulders and upper back, a good balance to pressing.
- Muscle group: Shoulders
- Equipment: Cable machine
- Difficulty: Beginner
Also known as: Cable face pull, Rope face pull
How to do it
- Set a rope at about face height and step back until the cable is taut.
- Pull the rope toward your face, elbows high and wide, hands finishing beside the ears.
- Return slowly with control.
Common mistakes
- Leaning back and using body weight to yank the rope.
- Using so much weight that the elbows drop.
Alternatives
Watch a video demonstration on YouTube
“How To Do Cable Face Pulls” by PureGym (opens YouTube)
Used in the programmes
- Push / pull / legs 6-day6 days a week
- Hypertrophy 4-day split4 days a week
- Chest focus (gym)3 days a week
- Back focus (gym)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.