When it comes to shoulder health and upper-body strength, few exercises are as versatile and effective as the face pull. This simple yet powerful movement can help improve shoulder stability, posture, and overall strength. . . but only if it's performed correctly.
Below, you'll learn how to do face pulls correctly with step-by-step instructions, photos, and form guidance from a professional coach.
Table of Contents
What Muscles Do Face Pulls Work?
Face pulls primarily target the rear deltoids, medial deltoids, rotator cuff muscles, trapezius muscles, and rhomboids. The way the movement is performed can determine which muscles are emphasized the most.
- Rear Delts & Rotator Cuff – When performed correctly, face pulls activate key stabilizing muscles, improving shoulder mobility and resilience.
- Traps & Rhomboids – When the movement is adjusted slightly, it can also engage the upper back muscles, making it a great addition to back day.
Note that we've also got a guide on why you should do back and shoulder workouts together.
How to Perform Face Pulls Correctly
Here's an animation that shows how I do banded face pulls properly. Note that this variation is forehead targeted. I'll get into why that's important later.
- Choose Your Equipment
- Face pulls can be done with a cable machine or a resistance band. Cable face pulls and those done with bands use similar techniques.
- If using a cable, set the rope attachment at face height.
- If using a band, attach it to a sturdy anchor point at a similar level.
- Grip & Stance
- Take an overhand grip on the band or rope. Note that you can do these with an underhand grip as an alternative.
- Step back to create tension before starting—there should be no slack.
- Stand with feet shoulder-width apart for a stable base. This is your starting position.
- Pull to Your Forehead (Shoulder Exercise with Rotator Cuff Activation)
- Lead the movement with your elbows high.
- Pull the band or cable toward your forehead, keeping your forearms vertical.
- This variation helps engage the rotator cuff and strengthens the medial deltoid, which is often underworked in powerlifters.
- Pull to Your Chin (Rear Delts Exercise with Back Activation)
- Keep your forearms flat as you pull.
- This version targets the rear delts and allows for scapular retraction, making it a great addition to a back workout.
- Focus on squeezing your shoulder blades together at the end of the movement. Note that both variations require horizontal pulling.
- Maintain Control & Tension
- Avoid using momentum—slow, controlled reps lead to better muscle engagement.
- Keep your core tight and avoid arching your lower back.
Note that my demo video and images show the technique for band face pulls. Those with cable pulleys have the same movement. They'll just look different than what you see here.
Face Pull Exercise: Forehead or Chin?
When you do face pulls with a forehead target, meaning you're pulling toward the top of your face, you'll get more rotator cuff activation. That's great for shoulder health. It's also something to consider if you face shoulder pain while deadlifting.
If you target your chin during the pull back, these are more rear delt exercises and have stonger upper back activation. That's better for a back workout.
So if you're debating forehead vs. chin for face pulls, the best option depends on what you want to work that day. Stick with forehead targeted face pulls for more of a shoulder workout, or use chin face pulls for back day.
Tip: If face pulls cause discomfort in the shoulders, experiment with lowering the pull angle to reduce strain on the joints. And avoid poor posture. The goal is to increase strength in target areas, and you need to stand upright to get results.
And if you're wondering if powerlifters should program face pulls, the answer is simple. Yes.
Many lifters focus on pressing strength (bench press, overhead press) but neglect the opposing muscles that help stabilize healthy shoulders. Face pulls help counterbalance these forces, reducing the risk of shoulder injuries.
When to Do Face Pulls
Face pulls (or facepulls, if you prefer) have a place in shoulder and back workouts. They also work for warm ups.
Shoulder Day Face Pulls
On a shoulder-focused training day, performing face pulls with the cable or band aimed at the forehead is the best way to maximize shoulder stability and overall joint health. This variation helps recruit the rotator cuff muscles, which play a critical role in keeping the shoulder joint secure and resistant to injury.
By maintaining a high elbow position and allowing for a natural external rotation of the upper arm, this technique strengthens the medial deltoid and surrounding stabilizers. Over time, regularly incorporating this variation can enhance shoulder mobility, improve pressing mechanics, and reduce the risk of discomfort or instability during heavy lifts.
And don't forget the research. It shows that higher-frequency training is a successful method for building muscle mass.
Face Pulls on Back Day
When training the back, shifting the target point lower (pulling toward the chin rather than the forehead) changes the emphasis of the movement. This variation focuses on scapular retraction, which strengthens the rear delts, rhomboids, and trapezius.
Keep the forearms level and actively squeeze the shoulder blades together at the peak of the movement, and you'll reinforce upper back strength, improve posture, and build a solid foundation for exercises like rows and deadlifts.
For those looking to develop a stronger and more defined upper back, this version of the face pull is an excellent addition to a back workout.
Face Pulls as Warmups
Face pulls also serve as an effective warm-up before pressing exercises, helping to activate the stabilizing muscles that support overhead movements. Performing light, controlled reps before heavy pressing, such as the bench press, overhead press, or even dips, can help engage the rotator cuff and rear delts, ensuring that these muscles are primed for the workload ahead.
This activation work can improve overall movement efficiency, enhance pressing strength, and reduce the likelihood of shoulder strain during high-intensity lifts.
The face pull is one of the most underrated exercises for both shoulder health and upper-body strength. Whether you're a powerlifter, bodybuilder, or athlete, this movement can improve stability, posture, and performance.
Start adding face pulls to your routine, experiment with different angles, and watch your upper body, back, and shoulders get stronger over time.
