The face pull works your rear delts and upper back: the exercise that balances out all the pressing in a program.
1Starting positionStart2End positionFinish
Setup
Set a rope on a pulley at face height or a bit higher. Grab the ends with an overhand grip and step back until the weight hangs. Stand tall, chest up, arms straight out in front.
Execution
Set a rope on the high pulley at about face height, grab both ends and step back — arms out, cable tight.
Exhale and pull the rope to your face, spreading your hands apart; keep your upper arms parallel to the floor.
Squeeze your shoulder blades for a second, then inhale and let your arms travel back out slowly.
Common mistakes
Pulling to your chest or belly — pull toward your face, ends going to your ears.
Elbows lower than your hands — keep your elbows high, at shoulder level.
Leaning back with your whole body — if the weight won't move without it, drop it.
Not splitting the rope — pull the ends apart at the end, like a double-biceps pose.
Alternatives
Equipment taken or the movement doesn't suit you — try Bent-Over Dumbbell Rear Delt Fly, Reverse Pec Deck Fly, Kneeling High Pulley Row. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
