Exercise guide
Face Pull
The Face Pull is a cable exercise for the rear shoulders and middle back. A rope or pair of handles is pulled toward the face while the hands separate and the upper arms remain elevated. The movement combines a row with external rotation of the shoulders.
Training context
Keeping the Face Pull Controlled
The cable should be set high enough that the rope travels toward the eyes, forehead, or upper face rather than down toward the chest. The elbows and hands separate as the shoulder blades move together.
Using too much weight often turns the movement into a backward lean or low row. A moderate load makes it easier to finish with the hands apart.
Technique overview
Pull the rope apart near the face
Stand facing a high pulley and begin with the arms extended. Pull the rope toward the face while driving the elbows outward and separating the hands. Pause without shrugging, then guide the cable back slowly. Keep the torso still instead of leaning backward to finish the repetition.
Treat this as an overview and use a range, pace, and setup you can control.