Shoulders
Face Pulls
A foundational postural exercise designed to strengthen the rear deltoids and improve shoulder health.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to eye level and attach a double-rope handle.
Grip the ends of the rope with your palms facing each other or facing down, then take a few steps back to create tension.
Stand with a staggered stance for stability and extend your arms fully in front of you.
Pull the rope toward your forehead while simultaneously pulling the ends of the rope apart.
Lead with your elbows and ensure they remain higher than your wrists throughout the movement.
Squeeze your shoulder blades together at the peak of the contraction and hold for one second.
Slowly return the weight to the starting position while maintaining total control of the cable.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the rope toward the chin instead of the forehead.
- Using excessive momentum or leaning the torso back to move the weight.
- Allowing the elbows to drop below the level of the wrists.
- Using a weight that is too heavy to allow for a full range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.