Face Pull

Overview

A cable exercise pulling a rope to the face, targeting the rear deltoids and external rotators of the shoulder. One of the best exercises for shoulder health and posture correction.

Muscles Trained

Step-by-Step Instructions

1. 1

   Set cable at upper chest or face height with a rope attachment.

2. 2

   Grab the rope with both hands, step back to create tension.

3. 3

   Pull the rope toward your face, separating the hands at the end.

4. 4

   Externally rotate — thumbs point backward at the peak.

5. 5

   Return slowly.

Benefits

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  Strengthens the rear delt and rotator cuff — often neglected

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  Corrects forward shoulder posture (extremely common in gym-goers)

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  Reduces shoulder injury risk significantly

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  Balances the pushing muscles with pulling muscles

Form Tips

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  Use light to moderate weight — feel the rear delt, not the traps

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  Every pressing athlete should do face pulls regularly

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  Can be done every session as a shoulder health exercise