Face Pull

The Face Pull is a cable-based pulling exercise that develops posterior shoulder and upper back strength while improving postural muscle development and shoulder health. This intermediate exercise is ideal for strength and conditioning professionals, personal trainers, and fitness enthusiasts seeking improved shoulder stability and posture correction. The face pull emphasizes the rear deltoids and upper back muscles essential for balanced shoulder development.

NASM's evidence-based approach emphasizes pulling exercises for correcting postural dysfunctions and improving shoulder health. The face pull improves shoulder stability, develops posterior shoulder strength, and translates to improved posture and shoulder health.

How to Perform the Face Pull

Step 1: Setup

Attach a rope handle to a cable machine at approximately eye height. Stand facing the cable machine with your feet hip-width apart and your knees slightly bent.

Step 2: Brace/Position

Grab the rope with both hands and step back to create tension on the cable. Engage your core and position your shoulders back and down.

Step 3: Execute/Drive

Pull the rope toward your face by retracting your shoulder blades and driving your elbows backward. Focus on rear deltoid contraction and upper back engagement throughout the movement.

Step 4: Return/Descent

Extend your arms to return the rope to the starting position with control. Maintain tension in the posterior shoulder and upper back muscles throughout the movement.

Muscles Worked

Primary Muscles:

• Posterior Deltoid – primary mover for shoulder horizontal abduction and rear delt engagement
• Rhomboid Major and Minor – assist in scapular retraction and upper back engagement

Secondary Muscles:

• Middle Trapezius
• Infraspinatus
• Biceps Brachii

Common Mistakes

• Using excessive weight that compromises form or reduces range of motion
• Pulling with arms instead of rear deltoids, reducing posterior shoulder activation
• Not achieving adequate range of motion, which limits rear delt engagement
• Jerky or uncontrolled movements, which reduce time under tension
• Allowing the shoulders to shrug, which indicates inadequate rear delt engagement

Face Pull Variations

• Seated Machine Row Close Grip
• Pull-Up
• Inverted Push-Up

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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