How to Do the Face Pull
Intermediate shoulders exercise with machine.
The Face Pull is an intermediate-level shoulders exercise that puts focused tension on the rear delts, using machine. As an isolation movement it lets you target the rear delts directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Shoulders
- Primary muscle
- Rear Delts
- Equipment
- Machine
- Difficulty
- Intermediate
- Type
- Isolation
How to perform it
- 1Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so.
- 2Keep your upper arms parallel to the ground.
How to program the Face Pull
- Use the Face Pull later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Face Pull alternatives
No machine? These train the same rear delts, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Face Pull is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Face Pull with a move for the opposing muscles — the Cable Front Raise (shoulders) or the Cable Lateral Raise (shoulders). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Face Pull can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Face Pull automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Face Pull work?
The Face Pull primarily targets the rear delts within the shoulders muscle group.
What equipment do I need for the Face Pull?
You need machine to perform the Face Pull.
Is the Face Pull a compound or isolation exercise?
The Face Pull is an isolation exercise, focusing work on a single muscle group. It's well suited to intermediate trainees.
How many sets and reps of the Face Pull should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Face Pull good for beginners?
The Face Pull is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Face Pull?
Good substitutes that train the same rear delts include the Band Pull Apart (band), the Dumbbell Rear Delt Raise (dumbbell), the Rear Delt Fly (dumbbell). Pick the one that matches the equipment you have.
Can I do the Face Pull at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same shoulders.
