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Face Pull

ShouldersCableIntermediateCompound
Face Pull — start position
Start
Face Pull — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryMid back

How to do it

  1. 01

    Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

In the app

Face Pull appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With cable
With bands

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