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Shoulders · Cable

Face Pull

A compound movement that trains your shoulders, done with a cable. Your middle back helps out.

Face Pull, starting positionFace Pull, end position
EquipmentCable
TypeCompound
Push or pullPull
LevelIntermediate

Muscles you'll work

Face Pull muscles worked, front viewFace Pull muscles worked, back view
ShouldersPrimaryMiddle BackSecondary

How to do it

  1. 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.
  2. Keep your upper arms parallel to the ground.

More shoulder exercises

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Log Face Pull and watch it climb

Every set you finish decides the next one: heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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The AI writes the plan. The engine keeps coaching every session after that, for free.