LiftSetsLiftSets / Exercises / Face Pull
Face Pull
Works the shoulders. Helped by the middle back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shouldersmiddle back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | cable |
|---|---|
| Level | intermediate |
What to think about
- Elbows high, hands finish beside your ears.
- Pull the rope apart as you pull it in.
- Slow return.
How to do it
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Band Pull Apart
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Cable Seated Lateral Raise
Track it in LiftSets
Log face pull with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store