Exercise · horizontal pull
Face pull
Face pull is a beginner-friendly horizontal pull movement that trains rear_delts, upper_back, done with a cable stack or a resistance band. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–20 reps, tempo 1-1-2.
The most common mistake is too heavy, pulling to the chest with elbows down. If a cable stack or a resistance band or the movement itself doesn't suit you, Band pull-apart or Rear delt fly (dumbbell) or Reverse pec deck cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Rope at face height, thumbs toward you | रस्सी चेहरे की ऊँचाई पर, अंगूठे अपनी तरफ |
| 2 | Pull toward the forehead, elbows high and wide | माथे की तरफ खींचो, कोहनी ऊँची और चौड़ी |
| 3 | Finish with a double-biceps pose; light weight | हल्का वज़न, ऊपर जाकर डबल बाइसेप पोज़ |
Equipment & who it fits
Needs a cable stack or a resistance band, rated beginner. Search "face pull form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Face pull work?
- Face pull primarily trains rear_delts, upper_back, using a horizontal pull pattern with a cable stack or a resistance band.
- What's the most common mistake with Face pull?
- Too heavy, pulling to the chest with elbows down
- What can I do instead of Face pull?
- The closest substitutes in this database are band pull apart, rear delt fly dumbbell, reverse pec deck, which train the same pattern with different equipment.