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Exercises › Shoulders › Face Pull

Face Pull

Face Pull is an intermediate compound cable exercise that mainly works your shoulders, with help from your upper back.

💪 Shoulders🏋️ Cable📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Face Pull: starting position
Starting position
Face Pull: end position
End position

How to do the face pull

  1. 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.

Muscles worked

Primary: ShouldersSecondary: Upper back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Face Pull alternatives

Exercises that train the same main muscle, including options with other equipment.

Overhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateCable Internal RotationCable · BeginnerLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the face pull work?

It mainly works your shoulders; your upper back assist.

How many sets and reps of face pull should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the face pull good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →