Exercise · Shoulders

Face pull on the cable machine

The face pull is a cable exercise that mainly targets your shoulders, and also works your traps and upper back. You do it on a multi-station cable machine or cable crossover using a rope attachment. It’s a solid option to train the rear of the shoulders and help stabilize the upper back.

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The essentials

Pulley at face height, hold the rope.
Pull toward your forehead, elbows high and wide.

Muscles worked

Front

Back

Primary: Shoulders
Secondary: Traps · Back

How to do it

Set the pulley at about face height and clip on the rope. Stand facing the machine with a stable stance.
Grab each end of the rope with a pronated or neutral grip, arms almost straight in front of you with light tension on the rope.
Keep your torso steady, shoulders slightly down and back, and look straight ahead at eye level.
Inhale, then pull the rope toward your forehead, bringing your elbows up and out to the sides at about shoulder height.
Bring the rope close to your face under control and squeeze your shoulders and upper back for a second.
Exhale as you slowly return your arms forward over 2 to 3 seconds, almost straightening your elbows without fully relaxing the tension.

Common mistakes

Pulling the rope too low toward the neck or chest
Instead : Aim for your forehead or just above your nose. Adjust pulley height and your stance so the rope travels roughly straight toward your face.
Pulling mostly with the biceps
Instead : Think about moving from the shoulders and elbows first, not curling the weight. Keep your forearms in line with the rope and focus on opening the elbows wide.
Leaning back and using body momentum
Instead : Keep a slight bend in your knees and brace your torso so it stays almost still. If you have to lean back to finish reps, lower the weight.
Shrugging the shoulders up toward the ears
Instead : Start with your shoulders set down. Think about sliding them down, then pull the rope without letting your shoulders creep up too high.

Coach tips

Pick a weight that lets you control the return for 2 to 3 seconds while keeping your posture solid.
Breathe with the movement: inhale before you pull, exhale as you bring the rope to your face, then control the way back.
A slight lean back is fine, but set that angle once and keep your torso locked in place for the whole set.
If you struggle to feel your shoulders and upper back, start the workout with a light practice set to groove the motion.

Variations

Half-kneeling face pull to make it easier to keep your lower body stable.
Face pull with a 2‑second pause at the end of the pull to increase time under tension.
Face pull with a neutral grip (palms facing each other) to slightly change how the shoulders and upper back feel the exercise.

Sets and reps

Face pulls are often done for 2 to 4 sets of 10 to 15 reps with a moderate load and good control. Many people like to place them near the end of a shoulder or back session for more stable, lighter work.

Equipment

Alternatives for the same muscles

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Common questions

How high should I set the cable for face pulls?

Set the pulley roughly at face height. You want the rope to travel more or less horizontally when you pull it toward your forehead.

Should I pull the rope to my forehead or my chin?

Aim for your forehead or just above your nose, like in the cue “pull toward your forehead.” If you keep ending up lower at the neck, raise the pulley or adjust your stance.

Should I do face pulls at the start or end of my shoulder or back workout?

Both are common. They’re often placed at the end of a shoulder or back session with a moderate weight to work on control and upper-back stability.

What if I feel shoulder pain when doing face pulls?

Stop the exercise right away and talk to a qualified professional before continuing. You can also reduce the weight and review your form with a coach at your gym.