Face Pull
A rear-delt and upper-back isolation move that helps balance out heavy pressing work.
Equipment: Resistance bands
How to do it
- 1Set a cable or band at roughly face height and grip it with both hands, palms facing each other.
- 2Pull the handle toward your face, flaring your elbows out wide and squeezing your shoulder blades together.
- 3Return with control to the starting position.
Common mistakes
- Using too much weight, which forces the elbows down and turns this into a row.
- Rushing the movement instead of pausing briefly at full contraction.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Face Pull safe for beginners?
Generally, yes. The Face Pull is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Face Pull work?
The primary mover is your shoulders. As a pull movement, it also involves your triceps and upper chest.
What can I substitute if I don't have resistance bands for the Face Pull?
The Rear Delt Dumbbell Fly trains the same muscle with a similar movement, so it's a reasonable swap if you don't have resistance bands available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Rear Delt Dumbbell FlyRelated exercises
Learn more
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