Face Pull

Face Pull is a beginner isolation pull using cable machine, rope attachment. It loads Shoulders.

Why this lift

The Face Pull is a beginner isolation pull lift. It primarily loads Shoulders. Traps, Back help. You need cable machine, rope attachment. Most programs place it after your main compounds, as accessory work. You may also hear it called Face Pulls.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Shoulders
• Secondary: Traps, Back

Setup

• Take cable machine, rope attachment with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Shoulders.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Face Pull as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Face Pull does not agree with you, Arnold Press trains Shoulders with a different setup.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders

FAQ

What muscles does the Face Pull work?

The Face Pull works Shoulders (primary), Traps, Back (secondary).

What equipment do I need for the Face Pull?

You need cable machine, rope attachment.

Is the Face Pull suitable for beginners?

Yes. The Face Pull is marked beginner in this catalog. Start lighter than you think and film one set from the side.