Strength training
Face Pulls: How to Do Them Right for Rear Delts and Posture
Published October 20, 2026
A face pull is a cable exercise where you pull a rope from a high pulley toward your face, splitting the rope apart and finishing with your elbows high and your hands beside your ears. It works the rear delts, the upper back and the small rotator-cuff muscles that keep shoulders healthy, which is why many coaches add it to every upper-body day.
How to do face pulls
- Cable at forehead height or higher, rope attachment.
- Grip the rope with thumbs pointing back toward you (or palms down).
- Step back until arms are straight and the stack is lifted; staggered stance.
- Pull toward your forehead, elbows high and wide.
- Split the rope and rotate your hands back so they finish beside your ears (like a "double biceps" pose).
- Pause 1 second, return slowly.
Muscles worked
| Muscle | Role |
|---|---|
| Rear deltoids | Pull the arms back |
| Middle and lower traps, rhomboids | Squeeze the shoulder blades |
| External rotators (rotator cuff) | Rotate the hands back at the end |
Sets, reps and load
Light to moderate: this is not an ego lift.
| Goal | Sets × reps | Rest |
|---|---|---|
| Shoulder health / warm-up | 2 × 15-20 | 60 s |
| Rear-delt growth | 3-4 × 12-20 | 60-90 s |
Higher weekly set counts generally mean more muscle growth (Schoenfeld et al., 2017); for rear delts, 6-12 direct sets per week is a practical range.
Common mistakes
| Mistake | Fix |
|---|---|
| Elbows dropping (turns into a row) | Elbows at or above shoulder height |
| Leaning back, using body weight | Lighter load, stand tall |
| Not rotating at the end | Finish with hands beside ears |
| Shrugging | Shoulders down, long neck |
| Pulling to the chest | Pull to the forehead or eyes |
At home with a band
Anchor a resistance band at head height (door anchor), same movement, 3 × 20. See resistance band workout.
Where to put them
| Program | Placement |
|---|---|
| Push day | Last exercise, balances pressing |
| Pull day | After rows |
| Upper day | Superset with lateral raises |
| Warm-up | 2 light sets before bench or overhead press |
A good balance rule: at least as many pulling sets as pushing sets each week. Pair with lateral raises and the overhead press for complete shoulders.
When it hurts
Pain at the front of the shoulder: lower the cable, reduce rotation, go lighter. Persistent pain should be checked by a physical therapist.