Horizontal pull · Coached in Recomp

Face pull

The face pull is a beginner horizontal pull exercise for your back and shoulders, using cable stack.

Main muscles
Back, Shoulders
Also works
Middle back
Equipment
Cable stack
Level
Beginner
Face pull, starting position
Start
Face pull, end position
Finish

Setup

Attach a rope to a cable at face height. Grip with thumbs pointing back towards you.

How to do it

  1. Pull the rope towards your face, splitting the ends apart.
  2. Finish with hands beside your ears, elbows high.
  3. Return slowly.

Coaching cues

  • Elbows up and out.
  • Think: show off your biceps at the end.

Common mistakes

  • Too heavy, so you lean back.
  • Pulling to the chest.

Safety

Great for shoulder health. Use it to balance all the pressing.

Make it easier or harder

EasierBand pull-apart

Alternatives to the face pull

Single-arm cable pulldown Cable stack Band pull-apart Resistance bands Band pulldown Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight