Exercise guide

How to do face pull

Rear delts · rotator cuff · upper traps

Face pull starting position — correct set-up before the first rep
Start
Face pull finished position — the end of one repetition
End of rep

Step by step

  1. Set a rope at upper-chest to face height. Take an overhand grip with the thumbs pointing back at you.
  2. Step back until there's tension with the arms extended, feet staggered.
  3. Pull the rope toward your forehead, splitting your hands apart and rotating so the knuckles finish facing the ceiling.
  4. Return for 2 seconds under control.

The cue that matters

CueFinish every rep in a double-biceps pose. This is shoulder insurance for all the pressing — never skip it.
AvoidGoing too heavy and turning it into a high row. Light weight, 15–20 reps, hold every squeeze.

Where this sits in the split

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