ExerciseGIF

Exercises / Face pull

Face pull GIF

Figure
Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
  • Rear shouldersMusculus deltoideus, pars spinalis
  • Rotator cuffMusculi rotatores humeri
  • TrapeziusMusculus trapezius
  • RhomboidsMusculi rhomboidei
Equipment
Cable machine
Level
beginner
Loop
One repetition, 4.03 seconds

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Part of the Chest and shoulders pack: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

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From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/face-pull \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a face pull

  1. Attach a rope to a high pulley and grip one end in each hand, palms facing in.
  2. Step back until your arms are straight and stand in a staggered stance.
  3. Pull the rope toward your forehead, driving your elbows out and up at shoulder height.
  4. Pull the rope ends apart so your hands finish beside your ears.
  5. Return slowly until your arms are straight again.

Form tips

  • Keep your elbows higher than your wrists throughout the entire movement to properly target the rear delts
  • Focus on squeezing your shoulder blades together rather than just pulling with your arms
  • Use a weight that allows you to maintain perfect form - this exercise is about activation, not heavy loading
  • Pull the rope to your face level, not to your chest or neck, to maximize rear deltoid engagement
  • Maintain a slight forward lean and engaged core to prevent using momentum

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