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Face pulls are an isolation exercise that targets the upper back and shoulder muscles. The exercise is performed on a cable machine using a rope attachment, with the pulley set at head height or slightly above. During the exercise, the rope is pulled towards the forehead until the hands are in front of the shoulders, with the elbows pointing out. Face pulls specifically target the rear deltoids (rear delts), rhomboids, and middle trapezius (middle traps) muscles. They also work the rotator cuffs and external rotators of the shoulder, helping to improve shoulder health, posture, and stability. By focusing on the upper back and rear delts, face pulls help build a balanced upper body and are a great primer for exercises such as the bench press.
| Characteristics | Values |
|---|---|
| Muscle Groups | Rear deltoids (rear delts), rhomboids, middle trapezius (traps), rotator cuffs, biceps |
| Muscle Benefits | Shoulder health, posture, muscle imbalances, shoulder strength, scapular stability, upper back strength |
| Exercise Type | Isolation exercise, intermediate-level |
| Equipment | Cable machine, rope attachment, dual handles, rotating high pulley |
| Stance | Standing, feet hip-width apart, leaning back, core engaged |
| Angle | Horizontal pulling, rope at head height or slightly above |
| Weight | Lighter weight, focus on form and function |
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What You'll Learn
Rear deltoids
Face pulls are an excellent exercise for targeting the rear deltoids, also known as the posterior deltoids. These are the muscles in the back of the shoulders and are responsible for all overhead actions, such as lifting a child onto your shoulders or putting items on a high shelf.
The rear deltoids are the primary muscle group worked during face pulls, with support from the traps, rhomboids, and rotator cuff. By strengthening the rear delts, you can improve your posture, prevent shoulder injuries, and increase your strength during pulling movements, such as rowing and lifting.
Face pulls can be performed using a cable pulley machine, where you pull the weight straight toward your forehead. Alternatively, you can use a resistance band by pulling it backwards above your shoulders. It is important to note that the rear deltoids cannot be isolated like bicep or tricep muscles, but exercises like face pulls can emphasize them.
The barbell and dumbbell rear delt rows are also great exercises for targeting the rear deltoids. In the barbell rear delt row, you bend over and row a barbell up from the ground to your chest. In the dumbbell version, you use a pair of dumbbells and pull them upwards, with your hands and dumbbells ending up on either side of your body.
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Rhomboids
Face pulls are a great exercise for strengthening the muscles in your upper back and shoulders. They are typically performed on a cable machine with a rope attachment, targeting the rear deltoids as the primary muscle group worked.
The rhomboids are also important for scapular movement and stability. By strengthening these muscles through face pulls, you can reduce the risk of shoulder injuries. Additionally, strong rhomboids can help create a broader shoulder appearance and contribute to a stronger upper body.
To maximise the engagement of the rhomboids during face pulls, focus on squeezing your shoulder blades together at the top of the motion. This isolates the rhomboids and ensures they are effectively targeted.
Overall, face pulls are an excellent exercise for working the rhomboids and promoting shoulder health and proper alignment.
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Trapezius
Face pulls are a strength training exercise that targets the upper back and shoulder muscles. They are particularly effective in strengthening the upper trapezius, or upper traps, which stretch across the back of the neck and shoulders. This muscle group is responsible for various shoulder movements and maintaining good posture.
To perform a face pull, one typically uses a rope attached to a cable machine. Standing upright, the individual grips the rope with both hands and pulls it towards the face, with the elbows driven outward and upward. This motion specifically activates the upper trapezius, working in unison with the arms and shoulders.
It is important to maintain proper form during face pulls to ensure the correct muscles are targeted and to prevent injury. The elbows should be kept high and pointed in the direction of the desired target area. Additionally, pulling the rope towards the face, specifically the forehead or nose area, ensures effective engagement of the upper trapezius.
While face pulls are an excellent exercise for the upper trapezius, they may not be the most efficient for challenging the middle and lower trapezius. For a more comprehensive trapezius workout, alternative exercises such as cable rear delt rows or traditional rowing movements can be incorporated. These exercises can provide a greater range of motion and engagement for the entire trapezius muscle, including its middle and lower portions.
In conclusion, face pulls are a valuable exercise for strengthening the upper trapezius and improving shoulder functionality and posture. By understanding the correct technique and targeting the right areas, individuals can maximize the benefits of this exercise for the trapezius muscle and overall upper body strength.
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Rotator cuff
Face pulls are an isolation exercise that targets the rear deltoids, the muscles in the back of the shoulders. Face pulls also work the traps, rhomboids, and rotator cuff muscles. The rotator cuff muscles are especially involved in this move and can be sensitive. Therefore, it is important to check in with yourself and ensure your rotator cuff muscles are feeling okay during this move.
The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint, providing stability and enabling a wide range of motions in the arm. These four muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis. The deltoids are the biggest muscle in the shoulder and they are responsible for moving the arm and stabilizing the rotator cuff.
Face pulls help to strengthen the rotator cuff muscles, which is important for preventing tears or strains. Rotator cuff tears are one of the most common injuries that adults are prone to, and the likelihood of a tear increases with age. By strengthening the rotator cuff, face pulls can help to reduce the risk of injury and improve shoulder health.
To effectively target the rotator cuff during face pulls, it is important to maintain proper form. The rope attachment should be parallel to the floor, with the handles at eye level. Using two ropes attached to the same height can help achieve the correct position. Additionally, the elbows should be at a 90-degree bend at the end of the move, ensuring external rotation and activating the rotator cuff.
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Biceps
Face pulls are an excellent exercise for strengthening the biceps. While they do not directly isolate the bicep or tricep muscles, face pulls provide an effective workout for the upper body, including the biceps.
Face pulls are typically performed on a cable machine using a rope attachment, involving horizontal pulling towards the forehead. This movement targets the rear deltoids of the shoulder, often neglected by other exercises, as well as the upper back and shoulder muscles. By strengthening these areas, face pulls contribute to better posture, stability, and overall movement.
To maximise the benefits of face pulls for the biceps, it is crucial to maintain proper form. Keep your elbows below shoulder height and refrain from lifting your forearms. Instead of pulling towards your head, focus on pulling towards your chest. This ensures that you target the intended muscles and avoid turning the exercise into high rows.
Additionally, it is recommended to prioritise form and muscle connection over weight. Face pulls are well-suited for medium to high repetition ranges of 8-20 reps per set, rather than heavy weights and low reps. For those new to training, starting with 2-3 sets per workout and gradually increasing the volume can help build muscle memory and comfort with the exercise.
By incorporating face pulls into your fitness routine and focusing on proper technique, you can effectively engage and strengthen your biceps, contributing to a well-rounded upper body development.
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Frequently asked questions
Face pulls target the rear deltoids, also known as the rear delts, the muscles responsible for sculpting and shaping the upper back.
Face pulls also target the rhomboids, the middle trapezius (upper back), and the rotator cuffs.
Face pulls help to reduce shoulder injuries, maintain good posture, and prevent muscle imbalances. They also strengthen and stabilise the muscles around the shoulder joints, which can benefit lifters who frequently engage in overhead movements.
Stand facing the pulley with your feet about hip-width apart. Reach up and grasp the rope handles with both hands, palms facing in. Pull the handles back toward your forehead until your hands are in front of your shoulders.
