Face Pull
The Face Pull primarily works the Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Infraspinatus, Rhomboids, Teres Minor and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a cable compound exercise at beginner difficulty.
The Face Pull is a beginner compound exercise performed with cable, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Infraspinatus, Rhomboids, Teres Minor. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Rope cable pulldown pulling toward face with high elbow emphasis on rear delts and upper back.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Infraspinatus, Rhomboids, Teres Minor |
Muscles Worked
The Posterior Deltoid, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, Rhomboids, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Trapezius (Upper), Trapezius (Middle), Posterior Deltoid.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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