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StrengthintermediateCable

Face Pull

How do you do a face pull?

An intermediate strength exercise done with a cable that mainly works the shoulders, with help from the middle back. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Updated

Primary
Shoulders
Secondary
Middle Back
Equipment
Cable
Level
intermediate

Face Pull demonstration

Face Pull, starting position
Face Pull, starting position
Face Pull, finishing position
Face Pull, finishing position

How to Perform

  1. 1Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

FrontFront view. Muscles worked: shoulders; also middle back
BackBack view. Muscles worked: shoulders; also middle back
ShouldersMiddle Back

Exercise Details

Category
Strength
Force
pull
Mechanic
compound
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Face Pull work?

Face Pull primarily targets the Shoulders. It also works the Middle Back as secondary muscles.

What equipment do I need for Face Pull?

Face Pull requires Cable.

Is Face Pull suitable for beginners?

Face Pull is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Face Pull

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Alternating Kettlebell Press

Shoulders

View exercise

Arnold Dumbbell Press

Shoulders

View exercise

Barbell Shoulder Press

Shoulders

View exercise

Clean and Press

Shoulders

View exercise