Rear delts · Gym
Face Pull
The Face Pull is a rear-shoulder exercise for the rear delts and back, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Cable at face height
- Pull toward your eyes, elbows high and wide
- Best fix for desk-job posture
Sets and reps
How the 23 BindTrue programs that use it dose the Face Pull:
- Sets
- 2–4
- Reps
- 12–20
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Back & arms: 3 × 15 · 5 days a week
- Lean & Shredded Upper B: 3 × 15 · 5 days a week
- Swimsuit Model Upper & posture: 3 × 15 · 4 days a week
- Cover Model Pull: 3 × 15 · 5 days a week
- Chest Up, Shoulders Back Back + Posture: 3 × 12–15 · 3 days a week
- Flat Tummy, Snatched Waist Back + Shoulders: 3 × 12–15 · 4 days a week
- Sleeveless Season Full C: 3 × 12–15 · 3 days a week
- Hourglass Build Upper A: 3 × 12–15 · 4 days a week
- Strong & Confident Thrust + Press: 3 × 12–15 · 3 days a week
- Chest Like Armor Upper B: 3 × 12–15 · 4 days a week
- Sleeve Stretcher Upper B: 3 × 12–15 · 4 days a week
- V-Taper Builder Width: 3 × 12–20 · 4 days a week
- Six-Pack Reveal Upper A: 3 × 12–15 · 4 days a week
- Tree Trunk Legs Upper B: 3 × 12–15 · 4 days a week
- Five-Day Mass Builder Pull: 3 × 12–15 · 5 days a week
- Pure Strength Squat: 3 × 12–15 · 3 days a week
- Heavy-Duty Kickstart Full Body B: 3 × 12–15 · 3 days a week
- Athlete Mode Hips & carries: 3 × 12–15 · 3 days a week
- Golden-Era Split Shoulders & arms: 4 × 15 · 6 days a week
- Push Pull Legs Pull A: 3 × 15 · 6 days a week
- Push Pull Legs · 3 Days Pull: 3 × 15 · 3 days a week
- Upper/Lower 4-Day Upper B: 3 × 15 · 4 days a week
- Fat Loss + Muscle Upper B: 3 × 15 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.