Face pull
Rear delts . Traps . Rhomboids
Pull the rope toward the face, elbows high and wide.
Use in a programExercise profile
Best forPostureMuscle growthRehab
Effectiveness★★★☆☆ 3/5
EquipmentCable machine, Resistance band
Also worksRear delts, Traps, Rhomboids
Recommended3 sets x 12-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Strengthens the rear delts and upper back for shoulder health.
- Setup
- Set a rope at face height, step back to take tension.
- Common mistakes
- Letting the elbows drop or using too much weight.
- Easier
- Use a band anchored at face height instead.
- Harder
- Pause at the contracted position each rep.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s