Face pull
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Muscles worked
- High load
- Delts · Rear
- Low load
- Rotator cuff and Traps · Mid
Primary muscles
Secondary muscles
How to do it
Set a rope at about face height, step back for tension, and take a thumbs-back grip. Pull the rope toward the forehead with the elbows high and finish by externally rotating so the hands end up beside the ears. Return under control. Keep the load light — this is a rear-delt and rotator-cuff movement, not a heavy row.
Form cues
- Pull to the forehead, elbows high
- Externally rotate at the end
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.