Face Pull
Face Pull 1RM Calculator
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Face Pull Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 25 | 40 | 55 | 75 | 95 |
| 130 kg | 25 | 40 | 55 | 80 | 100 |
| 140 kg | 25 | 45 | 60 | 80 | 100 |
| 150 kg | 30 | 45 | 60 | 85 | 105 |
| 160 kg | 30 | 45 | 65 | 85 | 110 |
| 170 kg | 30 | 45 | 65 | 90 | 110 |
| 180 kg | 30 | 50 | 65 | 90 | 115 |
| 190 kg | 30 | 50 | 70 | 95 | 120 |
| 200 kg | 30 | 50 | 70 | 95 | 120 |
| 210 kg | 35 | 55 | 75 | 100 | 125 |
| 220 kg | 35 | 55 | 75 | 100 | 130 |
How to Perform the Face Pull
Set a cable pulley to upper chest or face height with a rope attachment. Grasp the rope with both hands using a neutral grip and step back to create tension. Pull the rope toward your face by driving your elbows back and out, separating the ends of the rope as they approach your ears. At the peak contraction, your upper arms should be parallel to the floor with your hands near your temples. Squeeze for a moment, then slowly return to the starting position.
Muscle Activation
The face pull targets the posterior deltoids, rhomboids, and middle trapezius as primary movers. The infraspinatus and teres minor, key external rotators of the shoulder, are heavily engaged during the separation phase at the end of the pull. This makes the face pull one of the best exercises for improving shoulder health and counteracting the internal rotation caused by excessive pressing and desk work.
Common Mistakes
- Using too much weight, which causes the lower back to arch and the body to lean forward.
- Pulling the rope to the chest instead of the face, turning the exercise into a cable row.
- Not externally rotating the shoulders at the end of the movement, missing the rotator cuff benefit.
- Allowing the elbows to drop below shoulder height during the pull.
Variations
Band face pulls are a portable alternative that can be done anywhere. Prone face pulls on an incline bench eliminate body momentum. High-to-low face pulls from a high cable position target a slightly different angle. Single-arm face pulls improve unilateral rear delt development.
Programming Tips
Include face pulls in every upper body session or as a daily warmup exercise. Perform 3-4 sets of 15-25 reps with light to moderate weight, focusing on the squeeze and external rotation. This is a health and prehab exercise, not a strength exercise, so keep the weight light and the reps high.