Exercise library · Shoulders

How to Do Face Pull

Step-by-step instructions, muscles worked and workouts that use the face pull.

Face Pull animated demonstration from start to end position

Main muscles	Shoulders
Also works	Upper & Mid Back
Equipment	Cable
Level	Intermediate
Type	Strength

How to do it

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.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Gym Shoulders Workout for Intermediate6 exercises · about 47 min · Gym Gym Full Body Workout for Intermediate6 exercises · about 47 min · Gym Gym Upper Body Workout for Intermediate6 exercises · about 47 min · Gym Pull Day WorkoutFrom our videos

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Gear for this exercise

Tube bands with handles

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →

Door anchor for bands

Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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