FormAtlas

Exercise reference

Face Pull.

Face Pull is a beginner exercise for shoulders. It uses cable station. Pull toward the torso while keeping the shoulder blades controlled.

Face Pull single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: ShouldersAlso: Back
Required equipment
Cable station
Movement
Horizontal pull
Level
Beginner

Before you start

Equipment and setup

A cable station with the correct attachment, pulley height, and weight pin set before you take tension.

General movement guidance

This page currently uses general horizontal pull guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

  1. Set the torso position and reach long without rounding aggressively.
  2. Pull the elbow back while the shoulder blade moves toward the spine.
  3. Pause briefly, then return with control instead of dropping the weight.

Form cues

  • Pull with elbows
  • Keep neck long
  • Pause without jerking

Common mistakes

  • Yanking with momentum
  • Rounding the torso to chase range

Scale it

Easier: Use a cable, machine, or higher body angle.

Harder: Increase load or add a pause at the top.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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