Face pull
Pull the rope toward your forehead, elbows high.
Muscles worked · Primary
Rear deltsUpper back
Secondary
Side delts
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Set the cable at face height with a rope attachment.
- Grip the rope palms down and step back.
- Pull toward your forehead, spreading your hands, elbows high.
- Return slowly.
Common mistakes
- Dropping your elbows.
- Going too heavy.
- Leaning back.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Face pull, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.