ShouldersCable machine with ropeBeginnerRear deltsRotator cuff
Face Pull
The face pull is the single best exercise for shoulder health. It trains the rear deltoid and rotator cuff — muscles chronically undertrained by most pressing programs. It prevents the internal rotation and forward shoulder posture that benching and overhead pressing creates.
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Form Guide
Step-by-step: Face Pull
1Rope attachment at face height. Step back so cable pulls straight to your face.
2Pull the rope to your face, splitting the rope apart so your hands end up beside your ears.
3Elbows stay high and level with the handles throughout.
4Externally rotate hard at the end of the movement — think of flexing your biceps toward the ceiling.
5Pause at the peak of contraction; the rear delt squeeze is the point.
Common Mistakes
What most people get wrong
Pulling too low (toward the chin): shifts to traps instead of rear delts.
Elbows dropping below horizontal: loses the rear delt engagement.
Not splitting the rope fully: limits external rotation range.
Programming
How to program the Face Pull
Do face pulls every single session — 2–4 sets of 15–25 reps. The volume is low and the exercise is light. It functions as both a warm-up and direct rear delt training. Skipping this is how chronic shoulder problems develop.