Library
Beginner
hypertrophy
Face Pull
Rear-delt and upper-back health movement for posture and shoulder balance.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Shouldersprimary
100%Backprimary
100%Armssecondary
45%ShouldersBackArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Set a cable at face height with a rope attachment.
02
Position 2
Pull toward the face, splitting the rope as elbows go high and wide.
03
Position 3
Squeeze rear delts; return with control.
Coach cues
- · Think external rotation at the end range.
- · Keep ribs stacked.