Face pulls are often overlooked, yet they are one of the most important exercises for balanced shoulder development. In fact, they target the posterior deltoids, traps, and upper back muscles—areas that many lifters neglect. As a result, adding them into your routine helps correct posture, prevent injuries, and improve overall strength.

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How to Do Face Pulls Step by Step

Equipment Needed: Cable pulley machine with rope attachment
Target Muscles: Rear deltoids, trapezius, upper back
Difficulty Level: Intermediate

Step 1: Machine Setup

First, adjust the pulley so the rope attachment is slightly above head height. Then, attach the rope with two handles to prepare for the movement.

Step 2: Grip and Stance

Next, grab the rope ends with palms facing in. Step back until your arms are fully extended. Meanwhile, engage your core and lean back at a 20-degree angle.

Step 3: Starting Position

At this stage, pull the rope slightly to lift the weight stack. Roll your shoulders back, keep your chest open, and avoid hunching forward.

Step 4: The Pull

Now, exhale as you pull the handles straight toward your forehead. Importantly, let your elbows flare outward, squeezing the rear delts and upper back.

Step 5: The Return

Finally, inhale as you extend your arms slowly to the starting position. Above all, maintain posture and don’t let your shoulders roll forward.

Pro Tip: Start with 2 sets of 20 reps using light weight. Remember, controlled movements always matter more than heavy loads.

Benefits of Face Pulls

Face pulls aren’t just about looks. Instead, they improve balance, strength, and injury prevention. Moreover, they correct muscular imbalances caused by pressing exercises like bench presses and shoulder presses.

Key Benefits

• Improves posture → pulls shoulders back and reduces slouching.
• Strengthens rear delts → balances front and side deltoid work.
• Supports pressing strength → creates a strong base for heavy lifts.
• Prevents injuries → reduces shoulder pain from overactive front delts.
• Builds upper back → adds stability for powerlifters and athletes.

Robert Herbst, a 19-time World Champion powerlifter and trainer, confirms:

“They help keep the shoulders squared and back so someone doesn’t get the pulled-forward look from doing too much chest and front delt work. They also help build a thick upper back as a base to arch into for a power bench press.”

Therefore, whether you train for strength, aesthetics, or health, face pulls are essential.

Variations of Face Pulls

Not everyone has access to a cable machine. Fortunately, several variations can achieve similar results.

1. Resistance Band Face Pulls

With bands anchored overhead, mimic the same motion. For beginners, this is effective, but be careful—bands can snap and cause injury.

2. Dumbbell Rear Delt Fly

Alternatively, if you lack machines or bands, use dumbbells. Bend at the hips and lift the dumbbells outward. It isn’t identical, but it works the same muscles.

3. Underhand Grip Face Pulls

On the other hand, switching to an underhand grip shifts the tension. Use lighter weights and move slowly for safety.

4. Seated Face Pulls

Finally, performing the movement seated prevents using momentum. Consequently, it isolates the rear delts more effectively, especially with heavier weight.

Common Mistakes to Avoid

Firstly, avoid poor form. Pulling too low or letting elbows drop turns the move into a pull-down instead of a face pull.

Secondly, don’t use too much weight. Since rear delts are smaller muscles, heavy loads make you recruit other muscles. Thus, you’ll miss the real benefit.

Lastly, don’t rush. If the rope snaps back, you’re losing control of the eccentric phase, which is critical for growth.

Safety and Precautions

Face pulls are safe when performed correctly. However, if you have shoulder or back injuries, consult a doctor before starting. In addition, avoid using resistance bands near your face unless they are securely anchored. Above all, stop immediately if you feel pain during the movement.

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FAQs About Face Pulls

1. Are face pulls good for beginners?
Yes. In fact, they are perfect for learning proper posture and building shoulder stability.

2. How often should I do face pulls?
Ideally, 2–3 times per week as part of your upper-body training.

3. Can face pulls fix rounded shoulders?
Yes. Because they strengthen the rear delts and traps, they help pull your shoulders back.

4. What rep range is best?
Generally, 12–20 reps per set with lighter weights works best.

5. Do athletes and lifters need them?
Absolutely. Moreover, face pulls improve pressing power, posture, and balance for all athletes.

Bottom Line

Face pulls may not look intense, but they deliver big results. Ultimately, they correct muscle imbalances, protect your shoulders, and improve strength. Therefore, if you want healthier posture and stronger shoulders, include face pulls in your workout routine consistently.