What should I feel during Face pull?

Rear delts and upper back open the rope without neck tension.

What can I do instead of Face pull?

Band pull-apart, Reverse pec deck, Cable Y-raise

Face pull

Rope at face height, thumbs back, ribs down.

family=face pullpattern=scapular controlforce=staticmechanic=isolationequipment=cable

Muscles

muscle emphasis · training guidance

rear deltsPRIME

rotator cuff68

mid back56

Primary: rear delts
Supporting: rotator cuff, mid back

Mechanics

Pattern: scapular control
Equipment: cable, band
Geometry: Variable Range
Target feel: Rear delts and upper back open the rope without neck tension.
Progression: Add pause quality before load.
Regression: Use band pull-aparts as a warm-up if cable station is taken.

Common errors

Shrugging
Pulling too low
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep. Bands add accommodating resistance: tension rises as the band stretches, making the lockout harder.

Substitutions

Kelso shrug Same pattern: scapular control · Shared equipment: cable
Barbell shrug Same pattern: scapular control
DB shrug Same pattern: scapular control
Scapular pull-up Same pattern: scapular control
Wall slide (shoulder prep) Same pattern: scapular control

See all 13 rear delts exercises in the Atlas

Progression ladder

Beginner / regression: Use band pull-aparts as a warm-up if cable station is taken.
Standard: Face pull
Advanced / progression: Add pause quality before load.

Atlas metrics

Movement pattern: scapular control
Primary target: rear delts
Supporting muscles: rotator cuff, mid back
Equipment: cable, band
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

FAQ

How do I set up Face pull?: Rope at face height, thumbs back, ribs down.
What should I feel during Face pull?: Rear delts and upper back open the rope without neck tension.
What are common mistakes with Face pull?: Shrugging; Pulling too low
How do I progress Face pull?: Add pause quality before load.
What can I do instead of Face pull?: Band pull-apart, Reverse pec deck, Cable Y-raise