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Face Pull guide
The Face Pull is a beginner-level isolation cable exercise that primarily targets the Rear Deltoid (Posterior). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the face pull work?
The Face Pull primarily trains the Rear Deltoid (Posterior), with the shoulders as the target group. Train it as part of a balanced shoulders routine.
How do you do the face pull?
To do the Face Pull: set up at the cable with a stable, braced position — feet planted and core tight; take a grip or stance that lets your shoulders drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the rear deltoid (posterior); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the cable with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your shoulders drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the rear deltoid (posterior).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common face pull mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Face Pull alternatives
Face Pull FAQ.
What muscles does the Face Pull work?
The Face Pull primarily targets the Rear Deltoid (Posterior), training the Shoulders as the main muscle group.
Is the Face Pull a compound or isolation exercise?
The Face Pull is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Face Pull?
You need a cable. Difficulty is rated beginner.
What are good alternatives to the Face Pull?
Good shoulders alternatives include Overhead Press, Dumbbell Shoulder Press, Lateral Raise.
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