BeginnerIsolationGym

Face Pulls: Rear Delts for People Who Hinge a Lot

Face pulls target the rear shoulders and upper back. They are a simple counterbalance to all the pressing and hip extension in a glute-heavy week.

Cable face pull with rope: start with arms extended, pull to face with elbows high, and return with control — Face Pull movement illustrations

The prescription

Sets: 3 sets
Reps: 12–15 reps
Rest: 45 sec
Time: About 8 min

Equipment. Cable machine

Muscles. shoulders. Also lats, triceps

Starting position

Attach a rope to a cable at upper-chest height.
Step back until the stack lifts slightly. Elbows start high, about shoulder height.

How to move

Pull the rope toward the face with the elbows wide.
Externally rotate at the end so the knuckles point back.
Pause, then return with control.
Keep the ribs down. This is not a lean-back row.

Common mistakes

Using so much weight that the elbows drop.
Turning it into a low row toward the belly.
Rushing through reps without the end-range squeeze.

Variations

Band pull-apart
Rear-delt fly

Progressions

Slightly heavier only if the elbows stay high.

Regressions

Band face pull
Lighter stack

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Home Peach Project