Face Pull
Pulling a rope to the face. A key move for shoulder health and rear delts. It works mainly the rear deltoid and rotator cuff, with help from the trapezius and lateral deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Face Pull
- Set a rope attachment at face height, take both ends with an overhand grip and step back until the cable is tight.
- Pull the rope towards your forehead with the elbows high and out to the sides, pulling the ends apart as they reach your head.
- Finish with your hands beside your ears and shoulder blades squeezed together; hold for a second.
- Return slowly with straight arms. If you have to lean back or the elbows drop to your chest, the weight is too heavy.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
| Secondary | Lateral deltoid | Deltoideus medialis |
Muscle data from StrengthLog.
Why do it
- Rear delts and the small stabilisers around the blade
- Counterweight to pressing and to sitting
- Cheap to recover from — usable every session
How Flawless ranks Face Pull
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Face Pull by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Face Pull work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius and lateral deltoid.
How do you do Face Pull?
Set a rope attachment at face height, take both ends with an overhand grip and step back until the cable is tight. Pull the rope towards your forehead with the elbows high and out to the sides, pulling the ends apart as they reach your head. Finish with your hands beside your ears and shoulder blades squeezed together; hold for a second. Return slowly with straight arms. If you have to lean back or the elbows drop to your chest, the weight is too heavy.
How does Flawless rank Face Pull?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.