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Face Pull

The Face Pull is an exercise that is little practiced by bodybuilders. And yet, it is a movement that has many advantages, in particular the fact of requesting the back of the shoulders, often neglected area, and the fact of strengthening the rotator cuff thanks to external rotation.

However, many movements practiced indoors strengthen the rotators of the shoulder with internal movements. This can lead to postural imbalance if you don’t think about working these rotators with external rotations.

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How To Make Face Pull

The Face Pull also called face pull must be done perfectly and performed vertically. It will apply to your posterior or back shoulder deltoids but also to the middle and rhomboid trapezoids. Indeed, when you work the shoulders, you have 3 beams to apply: the posterior beam (back of the shoulders), the anterior beam, and the external beam. Finally, the rotator cuff will also be worked.

After having warmed up, stand in front of the pulley and take a big step back. Always keep bending at the knees and feet slightly apart. You will need the rope to perform this strength training exercise.

Place the rope pulley barely above your shoulders. Grasp the balls of the rope and lock them with your thumbs to pull it towards the chin up to the head.

You will do the exercise by spreading the 2 strings on each side of the head. The back should always be straight. The arms should do the exercise. Then return to the starting position.

It takes training to get the movement right. It’s about not getting hurt by doing me. Indeed, the load must be adapted and you must not make any impulse while performing the exercise. Finally, watch out for people who have fragility in the rotator cuff.

Targeted Muscles

The posterior deltoids that pull the arms back and the middle trapezius muscles that help bring the shoulder blades together are the muscles that are primarily used for this movement.

Full development of the back of the shoulder will be valuable for all prints and will also improve the symmetry of the three bundles of the deltoid (anterior, external, and posterior), also giving more thickness and flare to the bust.

4 Training Tips

  1. Do not hesitate to vary the angle with which you pull upwards. This will allow you to work on other muscle fibers and have other sensations. You can pull the bar towards your chest but if you go lower, the exercise will turn into a low horizontal draw.
  2. The chest should be extended, with the shoulders back at the end of the movement. This will allow you maximum contraction of the back muscles.
  3. To keep the movement focused on the back, use wrist straps to limit the intervention of the forearms.
  4. Back problems? In this case, you may need a belt. Start with a light load to “get the hang of it” at first.


There is no point in going too fast, especially when you are not yet familiar with the movement. Better to control the tempo rather than do anything. The movement requires coordination and application.

Hold the contraction for about a second when you are in the final position. Open your shoulders well and bring your shoulder blades together.

Even if some practitioners do otherwise, grasping the rope as indicated above is preferable because otherwise, the shoulder is found at the beginning of the movement in internal rotation. In addition, at the end of the movement, the wrist is broken, which is not ideal. And finally, it limits the ability of the shoulder to produce full external rotation.

The exercise of the pull face is ideally carried out on ranges of repetitions ranging from 10 to 15, with suitable loads.

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Breathing takes place quite naturally since you can breathe in the first part of the movement when you pull the rope.

Then expire on the return. It is possible to block breathing for a second when you are in maximum contraction.

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