Face Pull
A horizontal pull at eye level that finishes in external rotation — the antagonist to every push exercise, and key to keeping the head of the upper arm stable in the shoulder.
The face pull is the one exercise that combines a horizontal pull with external rotation in a single movement. That rotation at the end is what centres the head of the upper arm in its socket — the infraspinatus and teres minor work there in their strongest position. If you do a lot of push exercises, sit a lot or live on your phone, you need this antagonist. And the exercise limits its own faults: as long as the rope or band stays roughly at eye level in the end position, the elbow height takes care of itself.
Starting position
Cable or band at eye level, rope attachment or both ends of the band in your hands. Half a step back, chest up, shoulders back and down.
The three cues
- Chest up, shoulders back and down
- Drive hands and elbows as far back as you can — in front of your eyes
- Finish the external rotation completely: the hands end up above the elbows if your range allows it
Common faults
| Fault | How to fix it |
|---|---|
| Head pushes forward | The rope comes to you, not you to the rope. Drop the load by a third. |
| Shoulders creep up | Chest up, shoulders back and down — before you pull. Go lighter. |
| Elbows drop | Keep the rope or band at eye level in the end position — the elbow height then follows on its own. |
| No external rotation at the end | Split the movement: pull first, then turn the palms. Put them together later. |
Variations
| Variation | When to use it |
|---|---|
| Standing band face pull | No cable, rehab, complete beginners |
| Cable with rope, standing | The standard — where you learn the pull and the rotation |
| Half-kneeling face pull | Base is clean, you want the trunk involved |
| Tempo 3-1-3 | Technique is right, you can't feel the target muscles working |
| Single-arm | Side-to-side differences, after a shoulder injury |
Reps and load
Facepulls are usually done for higher reps — 10, 15 or 20, with a light weight. You've got the right load when the end position with the external rotation comes together cleanly.
Which muscles do the work
| Muscle | Role | What it does here |
|---|---|---|
| Rear delt Posterior deltoid | Prime mover | Drives the upper arm back and out — the engine of the pull |
| Infraspinatus M. infraspinatus | Prime mover | Rotates the arm out at the end; keeps the humeral head centred |
| Teres minor M. teres minor | Prime mover | Works with the infraspinatus to stabilise the back of the shoulder |
| Rhomboids Mm. rhomboidei | Synergist | Pull the shoulder blade towards the spine — no end position without them |
| Mid and lower traps M. trapezius, middle and lower | Synergist | Keep the shoulder blade down; stop the shoulder shrugging up |
| Serratus anterior M. serratus anterior | Stabiliser | Guides the shoulder blade across the ribcage on the way back |
What sets it apart: the pull and the external rotation happen at the same time. That is why the rotator cuff (infraspinatus, teres minor) and the upper back work in a single movement — swap the rope for a bar and the rotation is gone.
Ways to do it — on video
The equipment changes, the movement pattern stays the same. What you learn on the cable applies to the band just as much — only the resistance differs.
Cable with ropeStandard
The studio standard. Cable at eye level, rope attachment, light weight — this is where you learn the pull and the rotation.
Band on a door anchor
At home or on the road. Band at eye level, a shoe as a door wedge. Same pattern, less resistance — but doable every day.
Seeing it done right is not the same as doing it right
Video, cues and variations take you a long way. What they cannot give you is an outside eye at the moment the movement isn't quite there yet. That is what training with me is for — in the studio or in a workshop.
See the workshopsNew exercise pages are added all the time — the newsletter keeps you posted.
Sources
Reinold MM, et al. (2004). J Orthop Sports Phys Ther 34(7):385–394. DOI: 10.2519/jospt.2004.34.7.385 — External-rotation drills produce the highest infraspinatus/teres minor activity (EMG). (Evidence type: EMG)
Cools AM, et al. (2007). Am J Sports Med 35(10):1744–1751. DOI: 10.1177/0363546507303560 — Exercises with a favourable upper-to-lower trapezius ratio (EMG). (Evidence type: EMG)
A note on context: EMG studies show which muscles an exercise recruits — that is a good reason to pick it, but it does not replace adjusting things to the person in front of you. See a doctor for persistent or severe pain.