Face Pull

Rear DeltsCable Station

Face pulls target the rear delts and upper back, helping improve posture and balanced shoulder development.

How to do it

1Set up a cable machine at eye level with a rope attachment.

2Grasp the rope with a neutral grip (palms facing in), step back to create tension, and lean back slightly with knees soft.

3Pull the attachment straight toward your face, flaring your elbows high and wide until your hands reach your ears and shoulder blades squeeze tight.

4Slowly return to the starting position under control, resisting the pull of the weight stack.

Common mistakes

Using too much weight and pulling with your lower back or biceps instead of your rear delts.

Dropping your elbows down low, which shifts work away from the target upper-back muscles.

Using momentum or jerking the cable instead of maintaining smooth tension.

Setting the pulley at an awkward height that ruins your line of pull.

Breathing

Inhale as you extend your arms back out; exhale as you pull the rope toward your face.

Make it harder or easier

To scale down: Lower the weight or use a resistance band anchored at head height.

To scale up: Increase the resistance, add a 2-second hold at peak contraction, or slow down the negative phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.