FACE PULLS

Cable face pulls are versatile pulling exercises for the rear shoulder muscles and upper back. They primarily target the rear deltoids, parts of the trapezius and the rhomboids. The external rotators of the shoulder assist the movement, while the elbow flexors contribute to the pulling action.

Depending on how your training is structured, face pulls can be used for muscle growth, controlled strength development or muscular endurance. A secure rope grip, stable body posture, controlled elbow movement and execution without excessive momentum are essential.

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VIDEO: FACE PULLS

The exercise demonstration video is currently being prepared and will be available soon. It will show the fundamental movement pattern of cable face pulls. Particular attention will be given to the correct cable height, a secure rope grip, a stable upper-body position and pulling the rope towards the face in a controlled manner.

The video will demonstrate:

- correct starting position at the cable machine
- secure rope grip with thumbs fully wrapped around the handles
- stable back and core position
- controlled pulling of the rope towards the face
- elbow movement and external rotation of the shoulders
- slow and controlled return of the rope

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MUSCLE GROUPS WORKED

Primary muscles:

- Rear deltoids (Musculus deltoideus, pars spinalis)
- Trapezius, particularly the middle fibres (Musculus trapezius)
- Rhomboids (Musculi rhomboidei)
- External rotators of the shoulder, particularly the infraspinatus (Musculus infraspinatus) and teres minor (Musculus teres minor)

Supporting muscles:

- Biceps and other elbow flexors
- Other shoulder and shoulder blade muscles
- Spinal erectors for stabilisation
- Abdominal and gluteal muscles for upper-body stabilisation

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STARTING POSITION

Adjust the cable pulley to approximately face height or upper chest height. The exact setting can be adjusted according to your height and the exercise variation.

Attach a suitable rope attachment to the cable machine and check that it is securely connected.

Grip both ends of the rope with your hands. Wrap your thumbs fully around the handles. Keep your wrists as straight as possible, with your hands initially positioned in front of your body.

Stand with your feet approximately hip-width to shoulder-width apart. Keep your knees slightly bent. Alternatively, you can use a stable staggered stance.

Step back far enough from the cable machine so that the rope is already under slight tension in the starting position.

Stand upright, maintain the natural alignment of your spine and engage your abdominal and gluteal muscles.

Extend your arms forwards without forcibly locking your elbow joints. Keep your shoulders in a natural, controlled position.

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EXERCISE EXECUTION

1. Pull the rope towards your face

Pull the rope attachment towards your face in a controlled manner. Guide your elbows outwards and backwards while keeping your shoulders as relaxed as possible without excessively shrugging them.

During the pulling movement, your hands move apart. In the variation involving external rotation, your upper arms rotate so that your hands can finish approximately beside your ears.

The movement should be performed in a controlled manner using your shoulder and upper back muscles. Avoid using momentum to move your upper body backwards.

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2. Back position

Bring the ends of the rope towards the sides of your face or ears. Your elbows should point outwards and backwards.

Your shoulder blades move towards each other in a controlled manner. Keep your shoulders as far away from your ears as comfortably possible without rigidly fixing your shoulder blades downwards.

Only externally rotate your shoulders as far as you can without pain or compensatory movements. The exact finishing position depends on your individual shoulder mobility.

Hold the position briefly under muscular tension without overextending your back or pushing your head forwards.

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3. Return the rope

Slowly return the ends of the rope forwards in a controlled manner.

Your elbows move forwards as your arms gradually extend. Allow your shoulder blades to move apart naturally during this movement.

Avoid allowing the training weight to pull the rope back uncontrollably or letting your shoulders jerk forwards.

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4. Front position

Return your hands to the starting position in front of your upper body. Your arms should be largely extended while maintaining controlled tension on the rope.

Maintain body tension and begin the next repetition without jerking the weight.

After the final set, return the rope attachment carefully until the weight stack rests securely in its starting position.

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BREATHING DURING FACE PULLS

For general fitness training with controlled execution, the following breathing technique can be used:

When pulling the rope towards your face: breathe out.

When returning the rope forwards: breathe in.

Breathing should remain steady and coordinated with the movement. Make sure you maintain core tension throughout each repetition.

When using heavier training weights, experienced strength athletes sometimes use specialised breathing and bracing techniques. These require experience and should not be adopted by beginners without appropriate guidance.

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FACE PULLS FOR MUSCLE GROWTH

When training for muscle growth, the main priorities are a controlled pulling movement, sufficient training volume and gradual increases in resistance.

Face pulls are often performed with moderate training weights and higher repetition ranges to ensure that shoulder movement remains controlled.

As a practical starting point, 10–15 repetitions per set can be used. However, muscle growth is also possible across other repetition ranges, provided the training load is appropriate.

Example:

- 3–4 working sets
- approximately 10–15 repetitions
- controlled pulling and return movements
- adjust the training weight to your ability and shoulder mobility

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FACE PULLS FOR STRENGTH

Strength-focused face pulls emphasise controlled strength development in the rear shoulder and upper back muscles.

Unlike heavy compound exercises, it is generally advisable to select a resistance that allows you to maintain controlled elbow movement and external rotation throughout the exercise.

Example for experienced lifters:

- approximately 6–10 repetitions
- 2–4 working sets
- sufficiently long rest periods between sets
- focus on proper technique and controlled force production

Very heavy training weights and maximal strength attempts are generally not particularly suitable for this exercise. If the movement can only be performed using momentum or by changing your shoulder position, the weight should be reduced.

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FACE PULLS FOR MUSCULAR ENDURANCE

For local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- approximately 15–20 repetitions
- 2–4 sets
- lighter training weight
- smooth and consistent movement
- shorter rest periods than during strength-focused training

Even when performing higher repetitions, shoulder movement and upper-body position must remain controlled. If fatigue causes a noticeable deterioration in technique, the set should be stopped.

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IMPORTANT TECHNIQUE TIPS

- Adjust the cable pulley to approximately face height or upper chest height.
- Securely attach the rope to the cable machine.
- Position your feet firmly and keep your knees slightly bent.
- Maintain the natural alignment of your spine.
- Engage your abdominal and gluteal muscles.
- Grip both ends of the rope securely with your hands.
- Wrap your thumbs fully around the handles.
- Keep your wrists as straight as possible.
- Guide your elbows outwards and backwards in a controlled manner.
- Move the ends of the rope apart during the pulling movement.
- Perform external shoulder rotation in a controlled manner.
- Avoid excessively shrugging your shoulders towards your ears.
- Keep your head and neck in a natural position.
- Do not use momentum to move your upper body backwards.
- Return the rope slowly and under control.
- Choose a training weight that allows you to maintain proper technique.

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COMMON MISTAKES

Using too much weight:
Excessively heavy weights may cause your upper body to move significantly backwards and the rope to be pulled towards you using momentum.

Insufficient external rotation:
If your hands do not move sufficiently apart during the intended face pull variation, the movement changes. However, external rotation should never be forced.

Excessively shrugged shoulders:
Raising your shoulders excessively may create unnecessary tension in the neck area. Focus on controlled shoulder movement.

Incomplete grip:
An open grip without the thumbs wrapped around the handles may reduce control of the rope ends. Use a secure, closed grip.

Leaning too far backwards:
If your upper body moves noticeably backwards during every repetition, the exercise becomes increasingly assisted by momentum.

Unstable wrists:
Excessively bent wrists can make it more difficult to control the rope attachment safely.

Returning the rope too quickly:
The return movement should be controlled rather than simply allowing the weight stack to pull the rope forwards.

Forced shoulder movement:
Excessive external rotation or pulling your elbows too far backwards may cause discomfort. Only use a range of motion that you can control without pain.

Insufficient core engagement:
If your abdominal and back muscles do not provide sufficient stabilisation, you may lose your upper-body position during the set.

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SAFETY DURING FACE PULLS

Begin with a light training weight that allows stable and controlled execution. Beginners should first learn the correct grip, elbow movement and controlled external rotation.

Make sure the rope attachment is securely connected to the cable machine and that you maintain sufficient distance from the equipment. Do not jerk the rope suddenly towards your face.

If you have existing shoulder or neck problems, or are unsure about the correct technique, guidance from a qualified fitness professional may be helpful. If pain occurs during the exercise, stop the set and seek advice to identify the cause.

Avoid sudden, jerky movements and return the rope attachment carefully after training until the weight stack rests securely in its starting position.

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CONCLUSION

Cable face pulls are a versatile exercise for the rear shoulder muscles and upper back. By adjusting the training weight, repetitions, sets and rest periods, the exercise can be used for different training goals.

Whether your main goal is muscle growth, controlled strength development or muscular endurance, maintaining a secure rope grip, stable body posture, controlled shoulder movement and proper technique should always take priority over lifting the heaviest possible weights.