Pull · Cable and rope, or band
Face pull: form, cues and sets
If you press a lot, the face pull is the insurance policy — rear delts and external rotators that keep the shoulder joint centred.
Muscles worked: Posterior deltoid, External rotators, Mid trapezius
How to do it
- Set a rope at upper-chest to face height and take one end in each hand, thumbs back.
- Step back until there is tension with the arms straight.
- Pull the rope toward your forehead, splitting the hands apart as you go.
- Finish with the hands beside the ears, elbows high and level with the shoulders.
- Hold for a beat, then return slowly to a full stretch.
Mistakes to avoid
- Loading it heavy enough that the torso rocks back on every rep.
- Pulling to the chest instead of the face, which removes the rotation.
- Letting the elbows drop below the wrists at the finish.
Sets and reps
| Goal | Prescription |
|---|---|
| Shoulder health | 3 sets of 15–20 reps, most sessions |
| Rear delt size | 4 sets of 12–15 with a one-second hold |
| Warm-up | 2 sets of 20 light reps before pressing |
Swaps and alternatives
- Band pull-apart — Same job, works anywhere, no cable needed.
- Reverse pec deck — Isolates the rear delt with heavier loading.
- Prone Y raise — Lower trap work for overhead athletes.
Common questions
Keep training
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Barbell
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Cable machine
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Two dumbbells
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Dumbbells
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Dumbbells, bench
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Dumbbells, adjustable bench