Isolation · Cable

Face Pull

The face pull is a cable pull toward your face using a rope attachment set at about head height. It trains the rear delts and upper back, and is a common accessory for shoulder balance in pressing-heavy programs.

Primary
Rear Delts
Secondary
Traps
Starting rep range
12–20 reps
Target effort
1 reps in reserve
Progression
2.5 kg / one stack step

Muscles worked

The rear delts pull the arms back while the traps and rhomboids retract the shoulder blades. Pulling the rope apart and rotating the hands back also works the rotator cuff external rotators.

How to set up

  1. Set a cable pulley at about forehead height with a rope attachment.
  2. Grip the rope ends with palms facing in or down, thumbs toward you.
  3. Step back until arms are straight and the stack is lifted.
  4. Stand tall with a slight lean back and braced core.

How to do each rep

  1. Pull the rope toward your face, splitting the ends apart.
  2. Drive elbows out and high, finishing with hands beside your ears.
  3. Pause briefly with shoulder blades squeezed.
  4. Return slowly to straight arms.

Common face pull mistakes

Pulling too low

Keep the rope at face height and elbows high so it doesn't become a row.

Leaning back to move the weight

Lighten the load and keep the torso still.

Not separating the rope

Pull the ends apart as you finish so your hands end beside your head.

Sets, reps, and progression

Surpass starts the face pull at 12–20 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.

Use moderate weight for 12-20 reps and add a plate only when every rep finishes with a clean pause. These are best treated as volume work rather than a strength lift.

Know what to lift next time

Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.

Track it free in Surpass

Face Pull alternatives

These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.

Rear Delt Machine (Reverse Pec Deck)Rear Delts · MachineBand Pull-ApartRear Delts · Resistance bandDumbbell Reverse FlyRear Delts · DumbbellsRear Delt FlyRear Delts · Dumbbells

Programs that use it

Push Pull Legs (6-Day PPL)6 days a week · intermediateUpper/Lower Split (4 Days)4 days a week · beginner3-Day Full Body Workout3 days a week · beginner5-Day Bro Split5 days a week · intermediatePPL + Upper/Lower Hybrid (5 Days)5 days a week · intermediate

Calculators

1RM CalculatorNext Set CalculatorPlate Calculator

Questions

Are face pulls good for posture?

They strengthen the upper back and rear delts, which can help balance a lot of pressing. They won't fix posture alone, but they are a useful part of a balanced program.

How often should I do face pulls?

Two to three times a week for 2-3 sets works well for most people, often at the end of an upper-body session.