Face pulls are a highly effective exercise for strengthening your rear delts, traps, and rotator cuff while improving shoulder stability and posture.
To perform them correctly, set a cable machine at head height, grip the rope with a neutral grip, pull it toward your forehead while keeping elbows high, and squeeze your shoulder blades before returning to the start.
Keep reading for a step-by-step breakdown and essential tips to perfect your form.
How to Set Up for Face Pulls
Setting up correctly for face pulls is just as important as executing the movement properly.
A well-adjusted setup ensures that the right muscles are engaged, reduces the risk of injury, and helps you get the most out of each rep.
From selecting the right equipment to adjusting the pulley and choosing an appropriate weight, here’s everything you need to know before you start pulling.
Choosing the Right Equipment: Cable Machine with a Rope Attachment
The best way to perform face pulls is with a cable machine and a rope attachment.
The cable machine provides continuous tension throughout the movement, which is key for engaging the rear delts and upper back effectively.
The rope attachment allows for a natural range of motion, enabling you to pull the handles apart as you reach the end of the movement.
This separation is crucial for properly activating the target muscles.
If a cable machine isn’t available, resistance bands anchored at head height can serve as an alternative.
However, bands offer variable resistance, meaning the tension changes throughout the movement, whereas a cable machine maintains constant resistance.
While bands can still be effective, they require more control to match the same level of muscle engagement as cables.
Adjusting the Pulley: Position It Slightly Above Head Height
Setting the pulley at the correct height ensures that you’re pulling at the right angle to engage the rear delts and upper traps without putting unnecessary strain on other areas.
The ideal position for the pulley is slightly above your head—this encourages proper shoulder movement and prevents excessive involvement of the upper traps.
When adjusting the pulley:
- If it’s too low, the movement may become more of a row, shifting the focus toward the mid-back rather than the shoulders.
- If it’s too high, you may have to excessively shrug your shoulders, leading to improper form and potential discomfort.
Once set, attach the rope and make sure the weight stack moves freely when you extend your arms.
This confirms that the setup is aligned correctly and that there’s enough tension from the start.
Proper Weight Selection: Choosing a Manageable Weight for Controlled Movements
Selecting the right weight is critical for maintaining control throughout the movement.
Face pulls aren’t about lifting heavy; they’re about precise muscle activation and controlled execution.
A weight that’s too heavy can compromise form, leading to excessive momentum, dropped elbows, or poor scapular engagement.
A good rule of thumb is to start with a light to moderate weight and prioritize full control. Here’s how to determine the right resistance level:
- Begin with a weight that allows you to complete 12-15 reps with perfect form while still feeling fatigued by the last few reps.
- If your elbows drop, your shoulders shrug, or you have to lean back excessively, the weight is too heavy.
- If the movement feels too easy and doesn’t create noticeable tension in your rear delts and upper back, increase the weight slightly.
It’s also a good idea to perform a few warm-up reps with a lighter weight to reinforce good technique before moving to your working sets.
Over time, as your strength and control improve, you can gradually increase the weight while ensuring form remains intact.
Step-by-Step Guide to Performing Face Pulls Correctly
Performing face pulls with perfect form requires attention to detail, from how you position your feet to how you control the movement through each phase.
Rushing through the exercise or neglecting proper technique can reduce its effectiveness and increase the risk of injury.
Below is a step-by-step breakdown to ensure you're doing face pulls correctly and getting the most out of this shoulder-strengthening exercise.
Setting Up Your Stance
Before you start pulling, establish a strong and stable stance to support proper execution.
Stand facing the cable machine with your feet about shoulder-width apart—this provides a solid base and helps maintain balance throughout the movement.
If your stance is too narrow, you might find yourself swaying or losing stability, reducing the effectiveness of the exercise.
Grip the rope attachment with both hands using a neutral grip (palms facing each other).
This grip allows for a natural pulling motion and minimizes wrist strain.
Ensure both hands are positioned evenly on the rope, with a firm but not overly tight grip.
Uneven hand placement can lead to imbalanced muscle engagement.
Step back until your arms are fully extended and the weight is lifted off the stack.
This initial position ensures there is tension on the cable from the start, preventing you from using momentum instead of muscle control.
Keeping a slight bend in the knees can also help with overall stability.
Engaging the Core and Positioning the Body
To maintain proper posture and prevent unnecessary strain, engage your core before starting the movement.
Tightening your abdominal muscles provides stability and prevents excessive leaning or arching of the lower back.
Lean back slightly—about a 20-degree angle—to create a natural pulling motion without compromising balance.
This slight backward lean ensures that the force generated is directed toward the rear delts and upper back rather than being absorbed by the lower back.
However, avoid excessive leaning, as this can shift tension away from the shoulders and lead to improper form.
Executing the Movement
Once you’re in position, initiate the pull by bringing the rope toward your forehead in a smooth and controlled manner.
Focus on pulling with your rear delts and upper back rather than relying on your arms.
This distinction is important—your hands are merely guiding the movement, while your shoulders and upper back should be doing the work.
As you pull, separate your hands, aiming to position them just outside your face at the peak of the movement.
This external rotation is key for fully engaging the rear delts and rotator cuff muscles.
If your hands stay too close together, the movement becomes more of a row rather than a proper face pull.
Keep your elbows elevated and pointed outward throughout the movement.
Dropping your elbows reduces activation of the target muscles and can shift the load onto the arms rather than the shoulders.
The goal is to keep the elbows at or above shoulder level to maximize muscle engagement.
Holding and Returning to Start
At the peak of the movement, squeeze your shoulder blades together for a brief pause.
This contraction maximizes engagement of the upper back and reinforces proper scapular movement.
Holding the contraction for even just one second can significantly improve muscle activation and strength development.
Slowly extend your arms back to the starting position while maintaining control.
Avoid letting the weight pull your arms forward too quickly—this eccentric (lowering) phase is just as important as the pulling phase.
Keeping tension in the muscles throughout the entire movement prevents the shoulders from relaxing and ensures a full range of motion.
Common Mistakes and How to Fix Them
Even with the best intentions, many people make small but significant mistakes when performing face pulls, which can reduce effectiveness and increase the risk of injury.
The key to getting the most out of this exercise is maintaining strict form, using the right amount of weight, and focusing on muscle engagement rather than rushing through reps.
Below are some of the most common mistakes and how to fix them to ensure you’re targeting the right muscles and maximizing the benefits of face pulls.
Using Excessive Weight
One of the biggest mistakes people make with face pulls is choosing a weight that’s too heavy.
While it might feel like you’re pushing yourself, using excessive weight often leads to improper form, reducing the activation of the rear delts and upper back.
Instead of pulling with control, the movement becomes jerky, and other muscles—like the traps or arms—end up taking over.
How to Fix It:
- Select a weight that allows you to complete 12-15 reps with perfect form while still feeling challenged by the last few reps.
- If you find yourself leaning back excessively or struggling to separate your hands at the peak of the movement, lower the weight.
- Focus on slow, controlled reps, ensuring the rear delts, rotator cuff, and traps are doing the work instead of relying on momentum.
Dropping the Elbows
Proper elbow positioning is crucial for activating the rear delts and maintaining good shoulder mechanics.
A common mistake is allowing the elbows to drop during the pull, which shifts tension away from the target muscles and turns the movement into more of a row.
How to Fix It:
- Keep your elbows elevated at or slightly above shoulder level throughout the entire movement.
- Imagine pulling the rope toward your forehead or just above it, rather than toward your chest or neck.
- If your elbows keep dropping, try reducing the weight and focusing on the mind-muscle connection—consciously engaging the rear delts as you pull.
Leaning Back Too Much
A slight backward lean (about 20 degrees) helps maintain balance, but overdoing it shifts the focus away from the shoulders and onto the lower back.
Some people compensate for heavy weight by leaning back excessively, turning the movement into a modified row rather than a proper face pull.
How to Fix It:
- Keep your core engaged and maintain only a slight backward lean—just enough to keep your body stable.
- Avoid using your lower back to generate movement. Instead, focus on pulling with your shoulders and upper back while keeping the rest of your body stable.
- If you feel strain in your lower back, reassess your stance—stand firm with knees slightly bent and focus on isolating the shoulder muscles during the pull.
Using Momentum Instead of Muscle Control
Face pulls should be a controlled, deliberate movement that targets the rear delts and upper back.
A common mistake is using momentum to complete reps, which usually happens when the weight is too heavy or when rushing through the movement.
This reduces the effectiveness of the exercise and can place unnecessary strain on the joints.
How to Fix It:
- Slow down your reps. Each pull should be smooth and controlled, taking about one second to pull and two seconds to return to the start.
- Pause briefly at the peak of the movement, squeezing your shoulder blades together to ensure full engagement of the target muscles.
- If you find yourself swinging the weight or jerking the movement, lighten the load and focus on form over intensity.
Tips to Perfect Your Face Pull Form
Mastering face pulls isn’t just about avoiding mistakes—it’s about refining your form to get the most out of every rep.
Small adjustments can make a big difference in how effectively you engage the rear delts, upper traps, and rotator cuff muscles.
Whether you’re a beginner or experienced lifter, these key tips will help you perform face pulls with better control, precision, and muscle activation.
Start Light and Focus on Form First
One of the best ways to build strength with face pulls is to start with a manageable weight and prioritize form over heavy lifting.
Since this exercise targets smaller, stabilizing muscles, using excessive weight can quickly lead to poor mechanics and reduced muscle activation.
Lifting too heavy often results in momentum-driven reps rather than controlled, muscle-focused movements.
Begin with a light-to-moderate weight that allows you to complete 12-15 slow, controlled reps with perfect form.
As you gain strength and confidence in your technique, gradually increase the weight while maintaining control.
If your elbows drop, your shoulders shrug, or you struggle to separate the rope at the end of the movement, it’s a sign that the weight is too heavy.
Maintain a Neutral Grip for Better Range of Motion
Hand positioning plays a critical role in how effectively face pulls activate the target muscles.
A neutral grip—where your palms face each other—allows for a more natural movement pattern and better range of motion compared to an overhand grip.
This hand position also reduces wrist strain and helps keep the elbows elevated throughout the pull.
Another key aspect of grip is spreading the rope apart as you reach the peak of the movement.
Instead of simply pulling the rope toward your face, actively pull your hands outward, as if you’re trying to stretch the rope.
This external rotation engages the rear delts and rotator cuff more effectively, leading to better shoulder stability and development.
Control the Tempo: Slow, Controlled Movements Work Best
Rushing through face pulls limits muscle engagement and increases the risk of using momentum rather than targeted muscle activation. The goal is to move with control, ensuring that your rear delts and upper back do the work rather than your arms or traps.
A good rule of thumb is to follow a 1-2-1 tempo:
- 1 second to pull the rope toward your face
- 2-second pause at the peak, squeezing the shoulder blades together
- 1 second to slowly return to the starting position
This controlled approach helps maximize time under tension, which is key for muscle growth and strength development. Avoid letting the weight stack slam down between reps—always maintain tension on the muscles for the entire set.
Engage Your Core to Minimize Body Sway
A strong, engaged core helps keep your body stable and prevents unnecessary movement that can compromise form. Without core activation, it’s easy to lean back excessively or sway during the movement, which reduces the effectiveness of the exercise and can strain the lower back.
To prevent this:
- Brace your core before pulling—imagine tightening your abs as if you’re preparing for a light punch.
- Keep a slight backward lean (about 20 degrees), but don’t allow your torso to rock back and forth.
- Plant your feet shoulder-width apart to create a stable base of support.
If you notice excessive movement, lower the weight and focus on staying as still as possible while pulling only with your shoulders and upper back.
Use a Mirror or Record Yourself to Check Form
It can be hard to gauge your own form without visual feedback, especially with an exercise like face pulls where elbow position and shoulder movement are crucial. Using a mirror or recording yourself can help identify subtle mistakes that you might not feel but can clearly see.
When reviewing your form, ask yourself:
- Are my elbows staying high throughout the movement?
- Am I spreading the rope apart at the peak of the pull?
- Is my core engaged and my torso stable, without excessive leaning?
- Am I controlling both the pull and the return without letting momentum take over?
If you notice any inconsistencies, make small adjustments and practice with lighter weight until the movement feels smooth and natural.
Face Pull Variations and Modifications
Face pulls are a versatile exercise that can be adjusted to fit different fitness levels, equipment availability, and training goals.
Whether you need more stability, a portable alternative, or a way to target muscle imbalances, variations of the standard face pull can help fine-tune your shoulder training.
Below are some effective modifications and variations to enhance your workout and make face pulls more accessible and effective.
Seated Face Pulls: Increased Stability for Beginners
For those who struggle with maintaining balance or proper posture during standing face pulls, the seated variation offers a more controlled and stable setup.
This version is especially useful for beginners who need to focus on muscle engagement without worrying about body positioning.
To perform seated face pulls:
- Sit on a bench with back support in front of a cable machine.
- Adjust the pulley to slightly above head height and attach a rope handle.
- Plant your feet firmly on the ground and keep your back flat against the support to minimize unnecessary movement.
- Follow the same pulling motion as the standard face pull—bringing the rope toward your forehead while keeping elbows elevated.
Because the seated position removes the need for core stabilization, it allows for greater focus on the shoulders and upper back.
This is also a great option for individuals with lower back issues or those recovering from injuries who still want to strengthen their rear delts and rotator cuff.
Resistance Band Face Pulls: A Great Alternative When No Cable Machine is Available
If you don’t have access to a cable machine, resistance bands provide a convenient and effective alternative.
They offer variable resistance, meaning the tension increases as you pull the band apart, which can help strengthen the shoulders through a full range of motion.
To set up resistance band face pulls:
- Anchor a resistance band to a sturdy surface at or slightly above head height (such as a squat rack or a door attachment).
- Hold the ends of the band with a neutral grip (palms facing each other).
- Step back until there is light tension in the band with arms fully extended.
- Pull the band toward your forehead, separating your hands at the peak while keeping elbows high.
Since bands don’t provide the same constant resistance as cables, you’ll need to focus on controlling the return phase to maintain tension on the muscles.
This version is ideal for at-home workouts, warm-ups, or those looking for a joint-friendly alternative to cables.
Single-Arm Face Pulls: Helps Correct Muscle Imbalances
Unilateral (single-arm) exercises are valuable for addressing muscle imbalances, ensuring that both sides of the body develop evenly.
Some lifters may have one dominant side that takes over during standard face pulls, leading to uneven shoulder development.
Performing the movement one arm at a time helps isolate each shoulder individually for more balanced strength gains.
To perform single-arm face pulls:
- Attach a single handle to the cable machine and set the pulley at head height.
- Stand in your normal face pull stance, gripping the handle with a neutral grip.
- Pull the handle toward your forehead, keeping your elbow elevated and moving outward rather than straight back.
- Slowly return to the starting position and repeat before switching arms.
This variation requires more core engagement to prevent torso rotation, making it a great secondary benefit for overall stability.
It can also be helpful for individuals rehabbing a weaker or injured shoulder, as it allows for customized resistance and movement control on each side.
Face Pulls with External Rotation: Adds Extra Rotator Cuff Engagement
For those looking to increase rotator cuff activation, adding an external rotation at the peak of the movement is a simple but powerful modification.
This variation helps improve shoulder mobility, stability, and injury resistance, making it especially beneficial for athletes or individuals with shoulder health concerns.
To perform face pulls with external rotation:
- Follow the standard face pull setup, using a rope attachment and setting the pulley at head height.
- As you pull the rope toward your face, continue rotating your hands outward, so that your palms face forward at the end of the movement.
- Hold the position briefly, feeling the engagement in your rear delts and rotator cuff muscles.
- Slowly return to the starting position with full control.
Because this variation requires greater shoulder mobility, it’s best to start with lighter weight and focus on smooth, controlled movement.
Over time, it can help reduce shoulder impingements, strengthen stabilizing muscles, and improve overall shoulder function.
Choosing the Right Variation for Your Goals
- If you’re a beginner or struggle with balance, start with seated face pulls for added stability.
- If you work out at home or lack cable access, resistance band face pulls are a great substitute.
- If you have muscle imbalances, single-arm face pulls will help ensure balanced shoulder development.
- If you want to focus more on rotator cuff strength, try face pulls with external rotation.
By incorporating these variations, you can customize your face pull routine to match your training needs, improve muscle activation, and ensure long-term shoulder health.
How Often Should You Do Face Pulls?
Face pulls are a highly beneficial exercise that can be performed multiple times per week to improve shoulder health, posture, and overall upper-body strength.
However, how often you should include them in your routine depends on your training experience, goals, and existing workout structure.
Whether you're a beginner looking to build strength or an experienced lifter aiming for shoulder longevity, understanding the right frequency and rep scheme will help you maximize results.
Recommended Frequency for Different Fitness Levels
The number of times you should do face pulls per week depends on your training experience and goals.
Because they target the rear delts, rotator cuff, and upper traps, they don’t require excessive recovery time like larger muscle groups.
- Beginners (0-6 months of training) → 2-3 times per week
If you’re new to weightlifting or just starting to focus on shoulder health, performing face pulls twice per week is a great starting point. This frequency allows you to practice proper form without overloading the muscles. Adding a third session can be beneficial if you feel your posture needs extra work or if you spend long hours at a desk. - Intermediate Lifters (6 months – 2 years of training) → 3-4 times per week
Once you’ve built a solid foundation, you can increase frequency to three or four times per week. This ensures consistent rear delt and upper back activation, especially if you’re working on shoulder balance and injury prevention. At this stage, you might incorporate face pulls into both upper-body and full-body training days. - Advanced Lifters (2+ years of training) → 4-6 times per week
Advanced trainees, especially those focusing on powerlifting, bodybuilding, or injury prevention, can benefit from doing face pulls almost every workout day. Since they don’t cause excessive muscle fatigue, adding them at the end of training sessions helps maintain shoulder stability, rotator cuff strength, and overall upper-body balance.
Ideal Rep and Set Ranges
Since face pulls are not a heavy compound movement, they should be performed with a moderate to high rep range, focusing on controlled movement and muscle engagement.
- For muscle activation & posture correction: 3-4 sets of 12-15 reps
This is the most common approach, allowing for better mind-muscle connection and improved shoulder health. Keeping the reps slow and controlled maximizes engagement of the rear delts and rotator cuff. - For strength & muscle endurance: 3-4 sets of 15-20 reps
Higher rep ranges help improve shoulder endurance, making this ideal for those who sit at a desk all day, experience shoulder discomfort, or want to enhance muscle stability. - For heavier strength work (advanced lifters only): 3-4 sets of 8-10 reps
If your goal is to build strength in the rear delts and upper back, you can use slightly heavier weight and lower reps. However, this approach requires strict form, as going too heavy can shift focus away from the rear delts and onto other muscle groups.
When to Incorporate Face Pulls into Your Routine
Face pulls are a versatile exercise that can fit into different workout splits, depending on how your training is structured.
Since they work shoulder stabilizers and postural muscles, they’re best placed toward the end of a workout as an accessory movement.
- On Upper Body Days (Push/Pull Split):
- On pull days, face pulls complement exercises like rows and pull-ups by adding direct rear delt and trap work.
- On push days, they serve as a counterbalance to pressing movements, reducing shoulder strain.
- On Shoulder Days:
- If you have a dedicated shoulder workout, include face pulls near the end of the session to prevent fatigue from affecting heavier lifts like overhead presses.
- Pair them with lateral raises and reverse flys for well-rounded shoulder development.
- As a Daily Warm-Up or Post-Workout Finisher:
- Light sets of 15-20 reps before workouts can activate the rear delts and improve shoulder mobility before heavy pressing movements.
- As a finisher, 3-4 sets of higher reps (12-15) help reinforce proper posture and shoulder stability.
Conclusion
Face pulls are a simple yet highly effective exercise for strengthening the rear delts, improving shoulder stability, and promoting better posture.
Performing them with proper form and the right frequency ensures you get the most benefit while minimizing injury risk.
Incorporate them into your routine consistently, focusing on controlled movement and muscle engagement, to build stronger, healthier shoulders over time.
