Why it matters
Combines pulling and external rotation for the rear delts and upper back.
Face Pull
Face Pull
Target muscles
Shoulders
The deltoids raise the arm and help stabilize the shoulder during presses and pulls.
Upper back
The trapezius and rhomboids retract the shoulder blades and support shoulder position during pulls.
Execution cues
- Pull the rope toward the face
- Separate the hands at the finish
- Keep the elbows comfortably high
Common mistake
Using a load that prevents a clean finishing position.
Training prescription
- Equipment
- Gym equipment
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.