All workouts

Face pull

Rear delts, upper back

3 × 15BackShouldersQuest 1

How to do it

  1. 1Cable around face height.
  2. 2Pull the rope toward the face with elbows high.
  3. 3Hands finish near the sides of the face.
  4. 4Return slowly.

Tip

Think "pull apart," not "pull to chest."

Coaching notes

Why do it
Rear delts and upper back — balances pressing and helps shoulder health.
Breathing
Exhale pull · inhale return.
Tempo
Pull apart to the face · 2 sec return.

Be careful

  • Elbows stay high — this is not a chest row.
  • Don't yank the neck forward into the rope.
  • Use a load you can control for all 15 reps.

Common mistakes

  • Pulling to the chest
  • Elbows dropping low
  • Using too much weight