Exercise guide
Face pull
Works your rear delts, with help from your upper back and rotator cuff. Cable machine. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesrear delts
Helpersupper back and rotator cuff
EquipmentCable machine
LevelBeginner friendly
In your plan3 sets of 12-15 reps
Rest1 minute
How to do it
- Set a rope on a pulley at about head height and hold the ends with your thumbs pointing back.
- Step back so the cable is tight, chest up.
- Pull the rope towards your face, spreading the ends apart and finishing with your hands beside your ears.
- Return slowly for 2 seconds.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the face pull in a plan
built around you.
Free for 7 days. No card needed.
No card needed. 18+ only.