Face Pull

Shoulders

Face Pull

LevelIntermediate EquipmentCable MechanicCompound ForcePull

A cable pull to the face with elbows high that targets the rear delts and upper back.

Strength

Primary musclesShoulders

Secondary musclesMiddle Back

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a cable pulley at about face height with a rope attachment.
2Hold the rope ends with palms facing each other, step back until your arms are straight.
3Stand tall with a slight lean back and your feet staggered or hip-width.

How to perform

1Pull the rope toward your face, separating the ends as you go.
2Lead with your hands and keep your elbows high and wide.
3Squeeze your shoulder blades together at the end.
4Return slowly with your arms straight and repeat.