Face Pulls
Primary Muscles
Rear DeltsUpper Back
Secondary Muscles
Traps
Equipment
Cable Machine
Difficulty
Beginner
How to Perform
- Attach a rope to a cable machine at face height.
- Grab the rope with both hands and step back.
- Pull the rope toward your face, separating the ends.
- Squeeze your rear delts and slowly return.
Pro Tips
- Pull to the sides of your face, not your neck.
- Keep your elbows high throughout.
- Focus on external rotation at the end.
Common Mistakes
- Pulling too low toward your chest.
- Using too heavy weight.
- Letting your elbows drop.