Face Pull
Muscles worked: Rear Delt, Upper Back
How to do it
- 1
Set a rope attachment on a cable machine to upper chest height.
- 2
Grab the rope with both hands, palms facing down, and step back to create tension.
- 3
Pull the rope towards your face, leading with your elbows and squeezing your shoulder blades together.
- 4
Slowly return the rope to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Face Pull FAQ
What muscles does the Face Pull work?
The Face Pull primarily works the Rear Delt, with the Upper Back assisting.
What are the best sets and reps for the Face Pull?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Face Pull?
There is no single number: a good Face Pull depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Face Pull in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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