How high should the pulley be set?

The pulley should generally be set at eye level or slightly above. This angle allows you to pull toward your face while facilitating external rotation of the shoulder.

Can I perform face pulls with resistance bands?

Yes, resistance bands are an excellent alternative to cables for this exercise. Anchor the band to a sturdy vertical post and follow the same mechanics as the cable version.

Should I use heavy weight for this exercise?

Face pulls are most effective when performed for higher repetitions with moderate weight. Focus on the quality of the contraction and shoulder blade movement rather than lifting the maximum weight possible.

Face Pulls: Proper Form and Shoulder Benefits

Learn how to master the face pull to improve posture, strengthen your rear delts, and enhance shoulder stability with our expert guide.

How to Perform

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

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

Primary movers

Rear Deltoids

Stabilizers

Trapezius
Rhomboids
Infraspinatus

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Rear Deltoids · Shoulders