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ShouldersBeginnerFitPlus

Face pull

Pull a rope at eye height toward your face and rotate your hands outward. This is the maintenance exercise for shoulders of people who bench press a lot.

Feels in
Rear shoulders, upper back, shoulder rotators
Needed
Cable machine with a rope, or a band

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Injury prevention —

Keep the weight light enough that you can rotate your hands outward; that outward rotation is the whole point.

Frequently asked questions

Which muscles does the Face pull train?

Rear shoulders, upper back, shoulder rotators

What do you need for the Face pull?

Cable machine with a rope, or a band

How do you avoid injuries in the Face pull?

Keep the weight light enough that you can rotate your hands outward; that outward rotation is the whole point.

Take this exercise further

Put it in your own training program

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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