Face Pull


  1. Attach a rope handle to a high pulley on a cable machine and stand facing the machine.
  2. Grasp the rope with both hands using an overhand grip (palms facing down).
  3. Engage your core muscles and keep your back straight.
  4. Pull the rope towards your face, flaring your elbows out to the sides and squeezing your shoulder blades together.
  5. Pause briefly when your hands are close to your face.
  6. Slowly extend your arms to return the rope to the starting position.


Also known as:Cable Face Pull
Category:External Rotation
Typical discipline:Bodybuilding
Type:Primary Isolation
Primary body segment:Upper


Machine:Cable Machine
Attachment:Rope Attachment


Primary:Infraspinatus, Teres Minor
Secondary:Deltoid Posterior, Triceps Brachii Long Head, Rhomboid Major, Rhomboid Minor, Iliocostalis, Longissimus, Spinalis, Trapezius Upper, Trapezius Middle, Trapezius Lower, Latissimus Dorsi, Serratus Anterior, Supraspinatus

Bodyweight percentage lifted