FormTwin › Exercises › Face Pull

What muscles does the Face Pull work?

The face pull builds the rear delts and upper back and is one of the best exercises for healthy, balanced shoulders and better posture.

Primary muscles worked

Secondary muscles worked

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How to do the Face Pull

  1. Set a rope at upper-chest height on a cable.
  2. Grip both ends, palms in, and step back for tension.
  3. Pull the rope toward your face, hands splitting apart.
  4. Squeeze your rear delts, then return under control.

Common mistakes

Variations

Band face pullRear-delt flyProne Y-raise

Frequently asked questions

What muscles do face pulls work?

Face pulls target the rear deltoids, mid-traps and rhomboids, plus the small external rotators of the shoulder. That mix makes them excellent for posture and shoulder health.

Are face pulls good for posture?

Yes. They strengthen the upper-back and rear-shoulder muscles that pull your shoulders back, which helps counteract the rounded-forward posture from sitting and pressing.

How heavy should face pulls be?

Light to moderate. Face pulls are about control and a strong squeeze, not maximal load — if you're heaving the weight, the target muscles stop doing the work.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.