Face Pull - Instructions, Variations & Alternatives

Muscles involved

• Deltoids
• Trapezes

• Rhomboids
• Biceps

Also known as

• Rear Delt Pull
• Rear Delt Row (with rope)

How to perform

Face Pull - Muscle Under Tension

1. Set up & Starting position (standing, seated)
   With cable or resistance band attached at shoulder height or higher. Grab onto ends with palms facing in and step back (split stance tends to more stability) until arms are fully extended. Engage your core and lean back slightly.

2. Concentric phase
   With your chest up, shoulders down and back, pull the weight towards your face while keeping your elbows down below your shoulder, and slightly externally rotate your shoulders at the end.

3. Isometric hold (optional) - Hold the end position for a second.

4. Eccentric phase
   Return to the starting position without allowing your shoulders or chest to roll forward as you extend. Repeat.

Exercise Alternatives

• Rear Delt Row
• Reverse Fly
• Y Raise