What muscles does a face pull work?

The face pull mainly works the rear delts, traps.

How many sets and reps of the face pull should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Face pull: how to do it with proper form

Works the rear delts, traps. Equipment: Cable + rope. Level: beginner.

Also called: cable face pull, rope face pull.

Face pull, start position — Fig. 1 — Start

Step by step

01Rope at face height, pull to the eyes.
02Elbows high, thumbs back.
03Squeeze then release slowly.

Common mistake

Going too heavy and shrugging.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateOne-arm dumbbell row →

Face pull FAQ

What muscles does a face pull work?: The face pull mainly works the rear delts, traps.
How many sets and reps of the face pull should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common face pull mistake?: Going too heavy and shrugging.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.