Face Pull
How to do the Face Pull
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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.
How to program the Face Pull
Sets and reps
As a compound movement, the Face Pull responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Face Pull is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Face Pull into a plan
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Frequently asked questions
What muscles does the Face Pull work?
The Face Pull primarily targets the Shoulders. It also recruits the Middle Back as supporting muscles.
What equipment do I need for the Face Pull?
You need Cable. Difficulty level: Intermediate.
How many sets and reps of the Face Pull should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
