Exercise library
Rear Delts · Cable
Face Pull
Difficulty
Beginner
Sets
3–4
Reps
6–12
Equipment
Cable
Target muscles
Primary Rear Delts
Secondary: Traps, Upper Back
Variations
- · Wide-grip Face Pull
- · Neutral-grip Face Pull
- · Tempo Face Pull
Proper form
- 01 Set a strong hip hinge or supported position before starting.
- 02 Pull with the elbows, driving them toward the hips.
- 03 Squeeze the shoulder blades together at the top.
- 04 Control the eccentric — no jerk, no dropping.
Common mistakes
- × Using excessive body English to move the weight.
- × Rounding the upper back at the top of the pull.
- × Cutting range of motion at the fully stretched position.
Tips
- ✓ Match total row volume to bench-press volume for balanced shoulders.
- ✓ Use straps if grip fails before the target muscles.
- ✓ Prioritize contraction quality over load.
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