Shoulders · Isolation Exercise
Face Pull
The Face Pull is an isolation exercise that primarily trains the Shoulders, with help from the Back. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Cable / Band
Beginner
Muscles worked
Shoulders — primary
Back — assist
How to perform the Face Pull
1
Set up
Cable at face height, rope attachment, double overhand.
2
Execute
Pull rope toward your eyes, elbows high.
3
Form check
Squeeze rear delts and mid-traps at the end range.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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