Face Pull

Pulling a rope attachment toward your face — targets the rear shoulders and upper back, a key exercise for shoulder health.

Setup

Set the pulley to about head height. Grab the rope with both hands, palms facing each other, and step back to create tension.

How to do it

1. Pull the rope toward your face, leading with your elbows high.
2. Separate your hands as the rope reaches your face, rotating the palms forward.
3. Squeeze the shoulder blades together at the end.
4. Return to the start with control.

Common mistakes

• Pulling with the elbows low, turning it into a row.
• Using too much weight and losing form.
• Letting the shoulders shrug up toward the ears.

Scale it

Easier: Lighter weight, reduce the range of the pull.

Harder: Pause 1–2 seconds at full contraction.

Pairs well with