How heavy should the weight be for this exercise?

This movement prioritizes form over load, so choose a weight that allows for 12 to 15 controlled repetitions. Excessive weight often leads to using the lower back rather than the target muscles.

Should I use an overhand or underhand grip?

An overhand grip with thumbs pointing back generally allows for better external rotation. This positioning is optimal for engaging the rear deltoids and improving overall shoulder health.

How often can I perform upper back face pulls?

Because they focus on postural muscles, you can safely perform them 2 to 3 times per week. They are excellent as a warm-up before pressing movements or as a finisher for a pull-day routine.

Upper Back Face Pull Guide | Build Shoulder Stability

Master the face pull to strengthen your upper back and shoulders. Improve posture and rear delt development with our step-by-step coaching guide.

How to Perform

Set the cable pulley to eye level and attach a double-rope handle.
Grip the rope with your thumbs facing toward your body and take a step back to create tension.
Pull the rope toward your forehead while simultaneously pulling the ends apart.
Keep your elbows high and out to the sides, ensuring they stay above your wrists throughout the movement.
Squeeze your shoulder blades together at the peak of the contraction for one second.
Slowly return the weight to the starting position while maintaining control and tension in the upper back.

Common Mistakes

Using excessive momentum by leaning the torso backward
Dropping the elbows below the shoulders during the pull
Pulling the weight toward the chest instead of the forehead

Muscles Worked

Primary movers

Shoulders

Stabilizers

Rhomboids
Trapezius
Rear Deltoids

Related Guides

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

Shoulders · Shoulders