What muscles does Face Pull work?

The Face Pull primarily targets the Shoulders, specifically the Front Shoulder, Side Shoulder, Rear Shoulder. It also engages secondary muscles including Biceps.

How often should I do Face Pull?

For optimal results, include Face Pull in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Face Pull?

To perform Face Pull, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Face Pull suitable for beginners?

Yes, beginners can perform Face Pull with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Face Pull at home?

Face Pull requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Face Pull

Learn how to do the Face Pull with proper form, setup, and execution.

This cable movement primarily targets shoulders, including front shoulder, side shoulder, rear shoulder.

How to Perform Face Pull

1
Attach a rope handle to the high pulley of a cable machine and grab both ends with a neutral grip.
2
Stand tall facing the machine with your feet shoulder-width apart and elbows at shoulder height.
3
Engage your abs and take a breath.
4
Pull the rope toward your face by driving your elbows back and out, squeezing your rear delts and upper back at the end and exhale.
5
Slowly return to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.