Face Pull
A intermediate compound movement that trains the shoulders with a cable machine.
Force Type
Pull
compound
Difficulty
Intermediate
compound
Variations
3
equipment swaps
Muscles
2
primary + secondary
The verdict
Face Pull has 1-step instructions, documented with fewer steps than most of the 127 shoulders exercises PlainExercise catalogues.
Ranked against the 127 shoulders exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#860 of 868
1 numbered source steps; the longest instruction list ranks #1.
Instruction text
#849 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Face Pull is a intermediate compound movement that trains the Shoulders along with middle back. It requires a cable machine. There are 3 known variations and 8 peer exercises that target the same primary muscle.
- 3 equipment variations documented
- 1 of 9 exercises targeting the Shoulders
- Level: intermediate
PlainExercise cross-links 3 variations and 8 peer exercises sharing the same primary muscle.
What the Face Pull Data Reveals · THIN · PULL/COMPOUND
Face Pull opens on instruction depth: 1 numbered steps (low third of 873 catalogued moves, tercile cut 4/5), step count is the binding differentiator before muscle mix.
1 steps sit in the lower third (< 4), a thin upstream record where taxonomy badges carry most of the page identity.
Face Pull is classified as a intermediate-level compound movement with a pull force profile, primarily training the Shoulders with secondary engagement of the middle back. The canonical form requires a cable machine in the strength category. Within the shoulders cohort, 9 catalogued movements share the primary target; 3 equipment variations are mapped for Face Pull.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | pull |
| Equipment | cable |
| Category | strength |
| Primary muscle | Shoulders |
| Secondary muscles | 1 |
| Variations available | 3 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Face Pull catalog footprint
Among 127 exercises whose primary muscle is shoulders, Face Pull ranks #19 by catalogued variation count (3 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for shoulders for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Face Pull trains the shoulders as the prime mover, with 1 muscle assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Face Pull does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Face Pull, not raw speed.
- Cutting the range of motion short - moving the shoulders through its full safe range on Face Pull is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Face Pull recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Face Pull - brace and inhale during the lowering phase, exhale on the exertion, especially important with a cable machine where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Shoulders and secondarily middle back
- People who have access to a cable machine
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Face Pull feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · CABLE · PULL/COMPOUND · MID
- Intermediate PULL/COMPOUND: warm up mobility matching shoulders before Face Pull with a cable machine.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 1 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Face Pull, drawn across all muscles (not the shoulders-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (1 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (187 here).
Related exercises
Other exercises that target the Shoulders.
See all Shoulders exercises.
Using the face pull
A intermediate compound movement for the shoulders - here's how to put it to work.
- Train the shoulders 2–3 times a week with 48+ hours between hard sets; pair this with other shoulders movements for balanced development. All shoulders exercises
- No cable? 3 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.