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Face Pull

Also called: Cable face pull

Primary muscles: Trapezius, Rhomboids (major & minor)

Secondary muscles: Deltoid, Infraspinatus, Teres minor

Joints / actions: Glenohumeral joint (horizontal abduction / external rotation)

Plane: transverse

Equipment: cable-machine

What it is

Pulling a rope from a high cable toward your face, spreading it apart at the end.

Purpose

Strengthens the mid-back, rear shoulders, and external rotators for posture and shoulder health.

Starting position

Set a rope at about head height on a cable. Hold both ends, step back, arms extended.

Step by step

Pull the rope toward your face, leading with the elbows high.
As you pull, spread the rope apart and squeeze the shoulder blades together, rotating the hands so the knuckles finish pointing back.
Return slowly under control.

Breathing

Exhale as you pull; inhale on the return.

Coaching cues

"Elbows high, pull to the eyes, show me your muscles at the end."

Common mistakes

Using too much weight and turning it into a row; low elbows; jerking.

Easier regression

Band face pull with lighter tension.

Harder progression

Slightly more tension or a pause at the squeezed position.

Alternatives

Band pull-apart, reverse fly.

Who may benefit

Almost everyone, especially desk workers and those who do a lot of pressing.

Who should modify or avoid it

Anyone with acute shoulder pain should get assessed first.

Why this exercise works

It combines scapular retraction with external rotation — training the mid-traps, rhomboids, and rear delts that oppose all-day rounded posture and balance pressing-heavy programs.

⚠ Safety note

Light, controlled loads; this is a posture/health exercise, not a max-strength lift.

Sources

“Scapular retraction is produced by the rhomboids and middle trapezius; external rotation by the infraspinatus and teres minor.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19