Step 1
Attach a rope to a cable pulley set at head height or above and select your weight by placing the pin in the weight stack. This is a control exercise, so choosing a light to moderate weight and moving with full range of motion will always be more effective than going super heavy.
Step 2
Face the machine and grip the rope with both hands, palms facing down (overhand grip). Step back to create tension in the cable, then adopt a staggered stance with feet slightly wider than shoulder-width. Lean back slightly and extend your arms forward so the rope is in front of your face — this is your starting position.
Step 3
Exhale and drive your elbows out and back, pulling the rope toward your face until your hands reach ear level. Keep your shoulder blades squeezed down and back, avoid letting your shoulders shrug toward your ears, and make sure you're pulling to face/ear level, not down towards your chin or neck.
Step 4
Inhale and slowly extend your arms back to the starting position with control. The return phase should be just as controlled as the pull, so try to avoid letting the cable yank your arms forward. Repeat for the specified number of repetitions.
Exercise Benefits
The face pull is a cable machine exercise that targets the rear deltoids, rotator cuff, and upper trapezius. It's one of the most effective moves for improving shoulder health, correcting rounded posture, and building balanced upper-body strength. It's suitable for beginners and is commonly included in strength training, shoulder, and back workouts.
