Face Pull
The face pull is a horizontal pull exercise that primarily trains the rear delts, with the rhomboids, mid traps and rotator cuff assisting. Equipment: cables. Suited to beginner lifters.
- Primary muscles
- Rear Delts
- Secondary muscles
- rhomboids, mid traps and rotator cuff
- Muscle group
- shoulders
- Equipment
- cables
- Movement pattern
- Horizontal Pull
- Difficulty
- Beginner
- Also searched as
- face pulls, cable face pull, band face pull
Complete face pull guides
- Proper formFace Pull: Proper Form, Step by StepFace pull proper form: step-by-step setup, cues, breathing, and tempo with common mistakes and fixes—safety-first guidance for safer shoulder and upper-back training.
- Muscles workedFace Pull: Muscles Worked and Best AlternativesWhich muscles do face pulls work and what are the best alternatives? Clear breakdown of primary/secondary muscles, programming tips, and 4 practical substitutes.
- Sets and repsHow Many Sets and Reps for the Face Pull? Clear Ranges, Progression, and When to Add WeightPractical, evidence-consensus guidance for face-pull sets, reps, frequency and week-to-week progression. Signals for when to add reps versus add load.
- Common mistakesThe Most Common Face Pull Mistakes (and How to Fix Them)Spot and fix the 6 most common face pull mistakes: why they happen, what they cost (lost gains or injury risk), and one concrete, evidence-aware fix for each.
- At-home alternativesFace Pull Alternatives at Home (Minimal Equipment)Five at-home substitutes for the face pull using bands, dumbbells, or bodyweight, with what each preserves/loses and when to choose a gym instead.
Related exercises
Train the same muscles or the same movement pattern.
Program the face pull without guessing
RepBro builds the plan around your equipment and recovery, then coaches you set by set — and calls you when you skip.
Try RepBro free