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Face pull: how to do it with good form

The cable face pull with a rope strengthens the rear shoulders and upper back — good for posture and for shoulders that do a lot of pressing.

How to do it

  1. 1

    Set the rope at face height and grab it with thumbs towards you.

  2. 2

    Step back until your arms are straight.

  3. 3

    Pull the rope towards your face, spreading the hands so the elbows end high and wide.

  4. 4

    Pause and return with control.

Common mistakes

  • Pulling to the neck with elbows low.
  • So much weight you lean back.
  • Shrugging the shoulders up.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More back exercises

Healti provides general information about nutrition and training. It is not medical advice.