Face Pull
The Face Pull primarily targets your Shoulders, with support from Middle Back. It requires cable and is best suited to intermediate lifters.
Intermediate level · Equipment: Cable · Compound · Pull
Primary muscles: Shoulders Secondary muscles: Middle Back
How to perform Face Pull
- Step 1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Sample sets & reps for Face Pull
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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