Face Pull

Also known as: Cable Face Pull, Rope Face Pull, Face Pulls

Face Pull is a compound strength exercise using cable that trains the rear delts, shoulders.

Open in MyoAmigo →

Primary muscles: Rear Delts, Shoulders

Secondary muscles: Middle Back, Side Delts, Traps

How to do it

1. Set a cable pulley to about face height and attach a rope handle.
2. Hold one end of the rope in each hand and step back until your arms are straight and the cable is under tension.
3. Pull the rope toward your face, leading with your elbows and driving them high and back.
4. As the rope nears your face, separate your hands so they finish beside your ears or temples.
5. Pause and squeeze your rear delts and upper back, then return slowly under control.
6. Keep your chest tall and shoulders down — use a light enough weight that you can control the movement without leaning back or shrugging.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Face Pull from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Rear Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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