ShouldersIsolation

Face Pull

**Muscles Worked:** Posterior deltoid, traps, rhomboids, external rotators **Setup:** Set a cable pulley to upper-chest height. Attach a rope handle. Step back and grip the rope with both hands, palms facing. **Execution:** Pull the rope toward your face, separating the ends and squeezing your shoulder blades together. Your hands should end beside your ears. Return with control. **Breathing:** Exhale on the pull, inhale on the return. **Tips:** - Keep elbows high – they should end at shoulder height - Focus on the squeeze, not the weight - Use this as a warm-up or finisher - Banded version works too if cables aren't available

Difficulty
Beginner
Goal
Isolation
Equipment
Cable
Source
Upgraded Training Desk
Updated
21 May 2026
Face Pull

Quick Summary

**Muscles Worked:** Posterior deltoid, traps, rhomboids, external rotators **Setup:** Set a cable pulley to upper-chest height.

Attach a rope handle.

Step back and grip the rope with both hands, palms facing. **Execution:** Pull the rope toward your face, separating the ends and squeezing your shoulder blades together.

Your hands should end beside your ears.

Guide Overview

**Muscles Worked:** Posterior deltoid, traps, rhomboids, external rotators **Setup:** Set a cable pulley to upper-chest height. Attach a rope handle. Step back and grip the rope with both hands, palms facing. **Execution:** Pull the rope toward your face, separating the ends and squeezing your shoulder blades together. Your hands should end beside your ears. Return with control. **Breathing:** Exhale on the pull, inhale on the return. **Tips:** - Keep elbows high – they should end at shoulder height - Focus on the squeeze, not the weight - Use this as a warm-up or finisher - Banded version works too if cables aren't available

Form Checklist

  • Set your stance before the first rep
  • Control the lowering phase
  • Use a stable path of motion
  • Keep tension on the target muscle

Common Mistakes

Do not chase load if the target muscle is no longer doing the work. Reduce weight and rebuild clean reps first.

FAQ

Questions Before You Start

How should I use this guide?
Read the summary first, follow the checklist, and use the related products only where they fit your goal.

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Related Content

Exercise

Rear Delt Fly

**Muscles Worked:** Posterior deltoid, rhomboids, mid traps **Setup:** Hold a dumbbell in each hand. Hinge at hips until torso is nearly parallel to the floor. Let arms hang below your chest, palms facing. **Execution:** Raise the dumbbells out to your sides, squeezing your rear delts and upper back. Lower with control. **Breathing:** Exhale on the raise, inhale on the descent. **Tips:** - Bend elbows slightly and keep that angle fixed - Don't use momentum – controlled reps are key - Squeeze shoulder blades at the top - Try the cable version for constant tension

Exercise

Barbell Row

**Muscles Worked:** Lats, rhomboids, traps, rear delts, biceps, lower back **Setup:** Hold a barbell with an overhand grip, hands shoulder-width apart. Hinge at hips until your torso is at 45 degrees to the floor. Let the bar hang at knee level. **Execution:** Pull the bar to your lower ribcage, squeezing your shoulder blades. Lower with control to full arm extension. **Breathing:** Exhale on the pull, inhale on the descent. **Tips:** - Keep your head in a neutral position - Don't let your shoulders round forward at the bottom - Pull with your elbows, not your hands - Use a belt for heavy sets to protect your lower back

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