Face Pull

ShouldersCableIntermediateCompound

Face Pull — start position — START

Face Pull — finish position — FINISH

How to do it

01Facing 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.

Alternatives & substitutions

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

With barbell

Upright Barbell Row Rack Delivery

With dumbbell

Front Dumbbell Raise Side Lateral Raise Dumbbell Raise Alternating Deltoid Raise

With cable

Cable Internal Rotation

With bands

External Rotation with Band Band Pull Apart

Put it in a program.

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