How to Do Face Pulls: Proper Form for Rear Delts and Upper Back

The face pull is one of the most recommended accessory exercises in strength training, and one of the most searched. Using a rope on a cable, you pull toward your face while separating your hands and rotating your arms out. It trains the rear delts and upper back, the muscles that often get neglected in programs heavy on bench and overhead pressing. This guide covers how to do face pulls with proper form, cable setup, common mistakes, variations, programming and why this cable staple needs nothing more than a rope attachment and some patience.

What Muscles Does the Face Pull Work?

Face pulls mainly target the rear deltoids, the back of the shoulders, along with the middle and lower traps and rhomboids, which pull the shoulder blades together. The rotator cuff muscles that rotate the arm outward also work. Many lifters use face pulls to balance the front-shoulder and chest work that comes from pressing.

How to Do the Face Pull: Step by Step

1. Set the cable

Attach a rope to a cable machine and set the pulley at about upper-chest to face height.

2. Grip the rope

Grip the rope with both hands, palms facing each other or facing down, thumbs toward you. Step back until your arms are straight and there is tension on the cable.

3. Set your stance

Stand with feet hip width apart or in a staggered stance, knees soft and core braced. Lean back very slightly if you need to.

4. Pull toward your face

Pull the rope toward your face, leading with your elbows and keeping them high, roughly at shoulder level.

5. Separate and rotate

As the rope approaches your face, pull your hands apart and rotate your arms so your knuckles point back and your hands end up beside your ears.

6. Squeeze

Pause and squeeze your rear delts and upper back for a moment.

7. Return slowly

Let the rope travel back under control until your arms are straight.

Common Face Pull Mistakes

• Too much weight. Heavy face pulls usually turn into a row with the lower back. Keep it light and strict.
• Elbows dropping. Keep the elbows high, around shoulder level.
• Not separating the rope. Pulling the hands apart and rotating out is what makes it a face pull.
• Leaning back excessively. A slight lean is fine; using bodyweight to move the stack is not.
• Shrugging. Keep your shoulders down and away from your ears.
• Rushing the return. Control the eccentric for better results.

Face Pull Variations

Seated face pull

Sitting on a bench in front of the cable reduces body English.

Band face pull

A resistance band anchored at face height. Excellent at home or as a warm-up.

High-to-low face pull

The cable set above head height, pulling down toward the face.

Single-arm face pull

Using a D-handle to train each side separately.

Reverse fly

A dumbbell or machine reverse fly trains the rear delts in a similar way.

Why Face Pulls Are So Popular

Most training programs include plenty of pressing: bench press, overhead press, incline press and push-ups. Those lifts work the chest and front shoulders hard. Face pulls train the opposite side, the rear delts and upper back, which helps keep your training balanced and builds the muscles that hold your shoulder blades in position for the bench press. They are easy to learn, need little weight, and fit at the end of almost any session.

Face Pulls as a Warm-Up

A couple of light sets of face pulls or band pull-aparts before pressing is a common warm-up. It gets the upper back working so you can set your shoulder blades for the bench press more easily. Keep the weight very light and the reps smooth.

Face Pulls at Home

No cable machine? Anchor a resistance band to a door or post at face height and perform the movement the same way. Bands get harder as they stretch, so the end of the rep, where you squeeze, is the hardest part.

Common Face Pull Setup Questions

Rope or straight bar? A rope is best because it lets your hands separate and rotate. Standing or kneeling? Standing is most common; kneeling or seated versions reduce body sway. How far should I step back? Far enough that the weight stack stays lifted with your arms straight. Many lifters also use a slightly lower cable position and pull toward the forehead or eyes; small changes like this are fine as long as your elbows stay high and you finish with your hands beside your ears.

Pairing Face Pulls With Other Exercises

Face pulls pair well in supersets with pressing movements, since they train opposing muscles. Try alternating a set of bench press or overhead press with a set of face pulls, resting as normal for the press. This saves time and keeps your upper back engaged throughout the session.

Progressing Face Pulls

Because face pulls use light weights, small increases go a long way. Add reps first, up to about 20, then move up one plate on the stack. Pauses of two seconds at the end of each rep are another way to make the same weight harder.

Track your face pulls like any other lift: write down the weight, reps and attachment so you can see steady progress over the weeks.

Light, consistent face pull work adds up over months of training and keeps your upper back strong.

Face Pulls Are a Warm-Up

Unlike most exercises, face pulls rarely need their own warm-up; they are commonly used as one. If they come at the end of your session, simply start with one easy set of 20 at a light weight to find your cable height and stance. If you use them before pressing, keep every set light and smooth so you save your energy for the bench or overhead press.

How to Program the Face Pull

Face pulls are low-fatigue, so they can be trained two to four times a week. Use 2 to 4 sets of 12 to 20 reps. Many lifters do them at the end of upper-body days, or as part of a warm-up before benching and pressing.

Sample session

• Band pull-aparts (warm-up): 2 x 20
• Bench press: 4 x 5. See bench press form.
• Bent over row: 3 x 8. See bent over rows.
• Face pull: 3 x 15
• Hammer curl: 3 x 10

How to Progress Face Pulls

Face pulls are about control, so progress slowly. Build to 20 clean reps with a full squeeze before moving up one plate on the stack. If the next plate breaks your form, add a two-second hold at the end of each rep instead. Many lifters do face pulls for months at similar weights and simply get better at the movement, which is fine for an accessory like this.

Do You Need Gear for Face Pulls?

No. A rope attachment and a cable or a resistance band is all you need, and the loads are light enough that grip is never the issue. Save straps, belts and wraps for heavier lifts. If you pair face pulls with heavy pressing, you might already be wearing wrist wraps for the bench; loosen or take them off for face pulls so your wrists can move freely.

Face Pulls for Beginners

Start with the lightest weight on the stack and set the pulley at forehead height. Do two sets of 15, focusing on three things: elbows high, rope apart, and a pause with your hands beside your ears. Once that pattern is automatic, increase the weight slightly. Watching yourself side-on in a mirror helps you check that your elbows stay at shoulder level rather than dropping toward your ribs.

A light set at the end of every upper-body session is an easy habit to build.

Pair it with your last pressing exercise as a superset and it adds barely a minute or two to your session while balancing out all the pushing you do.

Face Pull FAQ

How heavy should face pulls be?

Light enough to keep elbows high, separate the rope and pause at the end of every rep.

Where should the cable be?

Around upper-chest to face height for most people.

Overhand or underhand grip on the rope?

Most lifters use a neutral or overhand grip with thumbs facing back toward them. Try both and choose what feels best.

How often should I do face pulls?

Two to four times a week works well because they are low-fatigue.

Are face pulls the same as rows?

No. Rows pull to the torso with elbows lower; face pulls pull high to the face with external rotation, emphasizing the rear delts and upper back.

The Bottom Line

Good face pulls are light and strict: cable at face height, elbows high, pull toward your face while separating the rope and rotating out, squeeze, and return under control. Add them to your upper-body days to balance all that pressing.

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