Face pull rope
A cable-based pulling exercise that targets the rear deltoids and upper back muscles to improve shoulder health and posture.
Count your Face pull rope reps with AIFree in your browser — no app, no equipmentHow to Do Face pull rope
- Set the cable pulley to upper-chest or head height and attach a double-rope handle.
- Grasp the ends of the rope with an overhand grip, thumbs pointing backward, and step back until the weight rises off the stack.
- Stand with a stable, hip-width stance, slightly bending your knees and engaging your core.
- Pull the center of the rope directly toward your forehead, flaring your elbows out to the sides.
- As the rope approaches your face, externally rotate your shoulders so your hands end up wider than your elbows and your knuckles face backward.
- Pause briefly at peak contraction, squeezing your shoulder blades together, then slowly return to the starting position.
Muscles worked
Rear DeltoidsTrapeziusRhomboidsRotator Cuff
Form tips
- Actively pull the rope apart as it approaches your face to maximize rear deltoid and rotator cuff activation.
- Keep your chest up and shoulders down throughout the movement; avoid shrugging your shoulders upward.
- Control the eccentric phase of the lift, taking 2-3 seconds to return the weight to the starting position.
Common mistakes
- Using excessive weight, which leads to using momentum and swinging the torso to complete the rep.
- Pulling the rope down toward the chest instead of up toward the face, which shifts the focus to the lats.
- Neglecting the external rotation at the end of the movement, which reduces the engagement of the rotator cuff.
FAQ
How many reps and sets should I perform?
Perform 3 to 4 sets of 12 to 15 repetitions with a lighter weight, focusing on control and high-quality contractions rather than heavy resistance.
At what height should I set the pulley?
Set the pulley at eye level or slightly above. This angle allows you to pull slightly downward, which helps keep your upper traps relaxed.
Can I do face pulls on a chest or shoulder day?
Yes, face pulls are highly versatile and work exceptionally well as a warm-up on pressing days to prime the rotator cuffs, or as a finisher on pull days.
