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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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