SkillBeginnercable machine or resistance band

Face Pull

A pulling exercise targeting the rear deltoids and external rotators of the shoulder. Essential for shoulder health, especially for overhead athletes and heavy bench pressers.

How to do it

  1. 1Set a cable or band at face height with a rope attachment
  2. 2Pull toward your face, splitting the rope to either side of your head
  3. 3Externally rotate so thumbs point behind you at the end position
  4. 4Squeeze between your shoulder blades, then return with control

Common mistakes

  • Using too much weight and turning it into a row
  • Not externally rotating at the end — just pulling straight back
  • Leaning back excessively to cheat the weight

Muscles worked

upper backshouldersbicepscore

Variations

Easier

Band face pull (easier to control resistance)

Harder

Heavy cable face pull with pause at contraction

Used in

General Fitness🏐 Volleyball🏊 Swimming⚾ Baseball🏈 Football🏋️ Functional Fitness

Related exercises

StrengthBeginner

Push-Up

chest, triceps, shoulders

StrengthIntermediate

Burpee

quadriceps, chest, shoulders

StrengthIntermediate

Bench Press (or Floor Press)

chest, triceps, shoulders

StrengthIntermediate

Overhead Press

shoulders, triceps

Get this exercise in your daily plan

TextFit sends personalized workouts via text. Every exercise is tailored to your goals, equipment, and fitness level.

14-day free trial. No app to download.