Face Pull
How to do the Face Pull with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Mid Back
Cable
How to do the Face Pull
- 1
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.
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Every Face Pull set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Face Pull: common questions
What muscles does the Face Pull work?
The Face Pull primarily works the Shoulders. It also recruits the Mid Back as supporting muscles.
Is the Face Pull suitable for beginners?
The Face Pull is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Face Pull?
To do the Face Pull you'll need a cable machine.
Is the Face Pull a compound or isolation exercise?
The Face Pull is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Face Pull with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Face Pull sets, free.
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