Face Pull
Complete guide to Face Pull. Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires cable. Step-by-step instructions and expert tips.
How to Perform Face Pull
Attach a rope handle to the high pulley of a cable machine and grab both ends with a neutral grip.
Stand tall facing the machine with your feet shoulder-width apart and elbows at shoulder height.
Engage your abs and take a breath.
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.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |