How to Do the Face Pull: Form, Starting Weight, Sets
The Face Pull is a cable exercise that mainly works your rear delts. Beginners start with 2 sets of 12–15 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Set the cable at about face height and grab the rope. Step back a step or two with your arms out in front of you.
- Breathe out and pull the rope toward your face, spreading your hands apart until they're beside your ears.
- Pause briefly when you feel the backs of your shoulders squeeze. Breathe in and slowly straighten your arms to return.
Common mistakes
- Leaning back to pull: you end up using momentum. Stay upright and pull with just your arms and shoulders.
- Pulling the rope low toward your neck: your traps do the work instead of your upper back. Pull to face height.
- Going too heavy: the rear delts are small muscles. Light and slow works best.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 10kg |
| 60 kg woman, beginner | 5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Face Pull to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
Get DailyFit freeNo ads · 7-day free Premium trial
FAQ
How much weight should a beginner use on the Face Pull?
DailyFit starts beginners at about 15% of body weight (65% of that for women). That is about 10 kg for a 70 kg man and 5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Face Pull?
You should feel a squeeze in the backs of your shoulders and between your shoulder blades. If you only feel it in your neck or traps, go lighter and pull with your shoulders down, away from your ears.
Keep reading
