Step by step
- Set the pulley at face height with a rope and grab one end in each hand.
- Step back with your arms straight.
- Pull the rope towards your face, flaring your elbows out to the sides and spreading your hands.
- Finish with your hands beside your head and return slowly.
Tip: Add it at the end of chest or shoulder days: 2–3 sets of 15–20 reps.
Common mistakes
If you pull to your chest, it's a row. Set it at face height.
Keep your torso still; use less weight if needed.
Your elbows go at shoulder height or slightly above.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
What's the face pull for?
It strengthens the back of your shoulder and upper back, which balance out pressing exercises.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add face pull to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.