Face pulls are one of the most important exercises you are probably not doing. This cable movement targets the rear deltoids and external rotators of the shoulder, muscles that are crucial for shoulder health and balanced development.
Whether you are a powerlifter, bodybuilder, or general fitness enthusiast, face pulls should be a staple in your training program for maintaining healthy, strong shoulders.
Muscles Worked
Rear Deltoids
The posterior head of the deltoid is the primary mover in face pulls. This often-neglected muscle balances out the front deltoids that get worked heavily in pressing movements.
Rotator Cuff
The external rotation component of face pulls strengthens the infraspinatus and teres minor, two important rotator cuff muscles. Strong rotator cuffs protect against shoulder injuries.
Middle Trapezius and Rhomboids
These upper back muscles assist in retracting the shoulder blades during face pulls. Strengthening them improves posture and upper back definition.
Proper Face Pull Technique
Set a cable pulley at face height or slightly above. Attach a rope handle and grip it with both hands, thumbs pointing toward you.
Step back to create tension on the cable. Pull the rope toward your face while separating your hands and externally rotating your shoulders. Your upper arms should finish roughly parallel to the floor with your hands beside your ears.
Squeeze your rear delts and hold briefly at the contracted position before slowly returning to the start.
Common Mistakes
Using Too Much Weight
Face pulls are not meant to be a heavy exercise. Using excessive weight leads to momentum and reduces rear delt activation. Choose a weight that allows strict form and a strong squeeze.
Not Externally Rotating
Many people simply pull the rope to their face without the external rotation. Make sure to rotate your shoulders outward at the end of each rep to fully activate the rear delts and rotator cuff.
Programming Recommendations
Include face pulls in every upper body workout or at least 3-4 times per week. Perform 3-4 sets of 15-25 reps. The high rep ranges work well for these smaller muscles and allow you to focus on the mind-muscle connection.