Face Pull

Technique

Attach a rope to a high cable pulley. Pull the rope toward your face, separating the ends and driving your elbows high and wide. Squeeze your rear delts and external rotators at the end range. Return under control.

Steps

1. Set the rope on a high pulley and grasp both ends with a neutral grip
2. Step back until the cable is taut and brace your torso
3. Pull the rope toward your face while driving your elbows high and wide
4. Separate the rope ends beside your face and squeeze your rear delts
5. Extend your arms slowly to return under control

Common mistakes

• Pulling the rope toward the chest instead of the face
• Dropping the elbows below shoulder level
• Leaning back or using torso momentum
• Letting the shoulders shrug toward the ears

Variations

• Seated cable face pull
• Half-kneeling cable face pull
• Resistance-band face pull
• Face pull with external rotation

FAQ