Pulling: back and biceps

Face pull

Muscles worked: Rear shoulders · upper back

How to do it

1. Set up. Set a cable or band at about face height and hold the rope with thumbs pointing back. Step back until there is light tension.
2. Move. Pull the rope towards your face, leading with the elbows and drawing the hands apart either side of your head.
3. Finish. Pause with the shoulder blades gently squeezed, then return slowly without letting the weight pull you forward.

Form cues

• Set a cable with a rope at about face height, or anchor a band there.
• Hold the rope ends with your thumbs pointing back towards you.
• Step back so your arms are straight and the weight is lifted.
• Pull the rope towards your face, elbows high and out, hands ending beside your ears.
• Pause, then let it back slowly.

Muscles worked

Face pulls work your rear shoulders and upper back, with the small muscles that turn your shoulder outwards helping.

Face pull or rear delt fly

Both work the back of your shoulders and your upper back. The face pull needs a cable or a band at face height. A rear delt fly does a similar job with a pair of light dumbbells, so it’s a handy swap when the cable station is busy or you’re training at home.

Easier and harder versions

Easier

• A band face pull.
• A lighter cable weight.

Harder

• A two-second pause at your face.
• A slower return.

Common mistakes

• Too much weight, so you lean back and yank it.
• Elbows dropping.
• Pulling to your chest, which turns it into a row.
• Shrugging.

Face pull questions