Essential Exercise: Face Pulls

Coach Robin performing face pulls in PureGym UK

Face pulls are not flashy. Nobody has ever walked into a gym and whispered, “There goes the face pull champion.” But they are one of the most useful upper-body accessories.

What they train

Face pulls train the posterior delts, traps, rhomboids, and external rotators. They help support better shoulder positioning and can be useful for people with rounded shoulders.

How to perform Face Pulls properly:

1. Set a cable around face height.

2. Use a rope attachment.

3. Pull toward the upper face.

4. Keep elbows high but controlled.

5. Squeeze the shoulder blades gently.

6. Return slowly.

Best rep range

Use 12–25 reps with light to moderate weight. This is not a max-strength lift. If you need your whole body to move the rope, the weight is too heavy.

How to apply to your schedule:

• After chest training

• At the end of shoulder day

• During posture-focused sessions

• As a warm-up before pressing

Final rep

Face pulls are like flossing for your shoulders. Not exciting, but future-you is grateful.

Sources

• Provided internal shoulder and posture notes.

• AAOS — Rotator cuff and shoulder conditioning program.

• Cleveland Clinic — Posture exercises.