Face Pull
Face Pull fits into any delt-focused block, and unbroken cable tension keeps the focus on delt size from every angle.
How to do Face Pull
- Attach a rope to a cable pulley set slightly above head height and take one end in each hand with a neutral grip.
- Step back until the arms are extended and the stack is lifted off the rest, then set the feet at hip width with a slight bend in the knees.
- Pull the rope toward your face, driving the elbows high and back so the upper arms stay parallel to the floor.
- Separate your hands at the end of the pull and rotate the knuckles up until the rope reaches the bridge of your nose.
- Pause for a second with the shoulder blades pulled together, then let the rope travel back under control without letting the shoulders roll forward.
Face Pull Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.
Common Face Pull Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Face Pull
Swap Face Pull For
Face Pull — Frequently Asked Questions
How do you do the Face Pull?
Attach a rope to a cable pulley set slightly above head height and take one end in each hand with a neutral grip. Step back until the arms are extended and the stack is lifted off the rest, then set the feet at hip width with a slight bend in the knees. Pull the rope toward your face, driving the elbows high and back so the upper arms stay parallel to the floor. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Face Pull work?
The Face Pull primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Face Pull should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Face Pull good for beginners?
Yes. The Face Pull is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Face Pull?
Try the Dumbbell Lateral Raise, Upright Barbell Row or the Kettlebell Alternating Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
