Face Pulls Workout – When it comes to building a balanced upper body, most people focus on bench presses, bicep curls, and lat pulldowns. But there’s one exercise that often gets overlooked, even though it plays a critical role in shoulder health and posture: face pulls.
Face pulls may not be flashy, but they’re one of the best exercises for strengthening your upper back, improving shoulder stability, and counteracting the effects of sitting and poor posture.
Whether you’re a gym veteran or just starting, adding face pulls to your workout routine can pay off in big ways.
What Are Face Pulls?
Face Pulls Workout – Face pulls are a resistance-based pulling exercise typically performed using a rope attachment on a cable machine. The name “face pull” comes from the pulling motion that ends near your face, targeting the rear delts, traps, and upper back muscles.
It’s a simple movement with huge benefits for anyone looking to:
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Improve shoulder mobility
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Strengthen postural muscles
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Reduce shoulder injuries
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Balance pushing and pulling movements
Muscles Worked During Face Pulls
Face Pulls Workout – Face pulls are a posterior chain upper-body exercise that primarily targets
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Rear Deltoids – the back of your shoulders, responsible for shoulder extension and external rotation
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Rhomboids – help retract the shoulder blades
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Trapezius (upper and middle)—supports posture and shoulder stability
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Rotator Cuff Muscles – critical for shoulder joint health and injury prevention
It’s a movement that works all the small but essential muscles that tend to get neglected in “mirror workouts” (chest- and arms-focused training).
Why You Should Be Doing Face Pulls
1. Improves Shoulder Health
If you’ve ever experienced shoulder impingement, stiffness, or instability, face pulls can be a game-changer. They strengthen the smaller stabilizing muscles that are often weak, especially in people who spend hours hunched over a desk.
2. Corrects Poor Posture
Slouching, rounded shoulders, and forward head posture are common today. Face pulls help correct this by pulling the shoulder blades back and reinforcing upright posture.
3. Balances Pushing Exercises
Bench pressing is great, but if you’re not balancing it with pulling movements like rows and face pulls, you could be setting yourself up for muscular imbalances. Face pulls restore that balance and help prevent shoulder rounding and internal rotation.
4. Enhances Aesthetics
Strong rear delts and traps add to that 3D shoulder look. If you want your physique to pop from all angles, training your rear delts with face pulls is a smart move.
How to Perform Face Pulls (Step-by-Step)
Face Pulls Workout – Here’s how to do face pulls with proper form using a rope and cable machine:
Setup:
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Attach a rope handle to a cable machine at the upper chest or face level.
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Grip the rope with both hands using a neutral grip (palms facing in).
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Step back to create tension, feet shoulder-width apart, and stand tall with a slight lean back.
Execution:
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Begin with arms extended and shoulder blades slightly protracted.
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Pull the rope toward your face, separating the ends as you pull.
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Your elbows should flare out at around 90 degrees.
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Squeeze your shoulder blades together at the end of the movement.
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Slowly return to the starting position and repeat.
Common Face Pull Mistakes
Avoid these errors to get the most out of your face pulls:
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Too Much Weight – Using heavy weights often leads to poor form and shoulder strain. Stick to moderate resistance and higher reps.
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Poor Elbow Position – Keep elbows high and flared; dropping them turns the movement into more of a row than a face pull.
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Using Momentum – Jerking the weight defeats the purpose. Pull slowly and with intention.
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Cable Position Too Low or High – Set the cable at face height or slightly above for optimal engagement.
When to Do Face Pulls in Your Workout
Face pulls are incredibly versatile and can be included in your routine in a few ways:
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Warm-Up: A great way to activate your upper back and shoulders before pressing movements.
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Accessory Exercise: Add it toward the end of your upper body workout for volume and rear delt work.
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Rehab/Prehab: If you’re recovering from a shoulder injury or looking to prevent one, include face pulls 2–3 times a week.
Sample Face Pull Routine:
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3–4 sets of 12–15 reps
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Rest 30–60 seconds between sets
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Use controlled tempo: 2 seconds up, 2 seconds down
Final Thoughts
Face Pulls Workout – In the long list of upper-body exercises, face pulls might not look exciting, but they are incredibly effective. They strengthen the muscles that keep your shoulders healthy, your posture tall, and your workouts pain-free.
Think of them as an investment. By consistently doing face pulls, you’re not only building balanced shoulders but also setting yourself up for long-term performance and injury prevention.
So, next time you hit the gym, don’t skip the face pulls. Your shoulders will thank you later.
