To do a machine face pull, set the cable at eye level, grab the rope, step back into tension, and pull the rope toward your nose with elbows high and wide. It trains the rear delts most, with the upper traps and rotator cuff assisting. The most common mistake is letting the elbows drop and turning it into a row; fix it by leading with elbows and stopping at eye level. Progress by adding reps at a steady tempo before increasing the pin weight.
Step-by-step form
- Set up: Set the cable to eye height and attach a rope handle.
- Brace: Step back until the stack lifts and take a staggered stance.
- Initiate: Set shoulders down and back, then start the pull.
- Main rep path: Drive elbows out and back while the rope splits.
- Hardest point: Pull the rope to your nose with forearms vertical.
- Finish: Pause for a beat, then return under control.
- Reset: Re-breathe and keep the same stance for the next rep.
Who this variation is for
Machine face pulls are great for lifters who want rear delt work without heavy loading. Skip it if shoulder pain shows up even with light loads.
- Best fit: Shoulder balance and upper-back endurance
- Not ideal when: Shoulder pain appears even at light loads
- Better option if not ideal: Band face pull or rear delt fly
Setup and equipment
Get the cable height and stance right so every rep looks the same.
- Setup position: Cable at eye height, rope ends in each hand
- Equipment setup checks: Rope secured, stack moves freely, clear space behind you
- Start load/resistance: Light load you can control for 12-15 reps
- Bracing and breathing plan: Inhale at the start, exhale as you pull to your face
Muscles worked and movement pattern
This is a horizontal pull with external rotation at the shoulder. You should feel rear delts and mid-back, not biceps or lower back.
| Role | Muscles |
|---|---|
| Primary | Rear Delts |
| Secondary | Traps, Rhomboids |
| Stabilizers | Rotator cuff, forearms, core |
At a glance
- Variation: Machine face pull
- Best for: Shoulder balance and posture work
- Primary muscles: Rear delts
- Equipment: Cable machine with rope
- Difficulty: Beginner
- Primary goal: Muscle endurance
Form tips for better reps
- Keep elbows at shoulder height.
- Split the rope at your eyes.
- Pause briefly at full contraction.
- Keep ribs down and chest tall.
- Lower slower than you pull.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Elbows drop below shoulders | Load is too heavy | Reduce the pin weight and keep elbows high. |
| Pulling to the chest | Habit from rowing patterns | Aim the rope to your nose and keep forearms vertical. |
| Leaning back to finish reps | Trying to create momentum | Step closer and keep your torso still. |
What you should feel
- At the start of each rep: Tension in the cable with shoulders set
- During lowering or lengthening: Stretch in the rear delts
- During the hardest point: Squeeze between shoulder blades
- At lockout or finish: Elbows high and wrists outside your face
- If you feel joint pain: Lower the load and reduce range to pain-free reps
Regressions (Easier Versions)
- Band face pull with light tension for clean range
- Seated cable face pull with back support
Progressions (Harder Versions)
- Add a 2-second pause at the peak contraction
- Increase load by one pin after hitting 15 clean reps
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Band face pull | You need a home option | Bands let you match the same elbow path. |
| Rear delt fly (dumbbell) | You do not have a cable | Hits rear delts with minimal setup. |
| Reverse pec deck | You want more stability | Machine support keeps reps consistent. |
How many sets and reps to do
Use face pulls to balance pressing volume or as a finisher for the upper back.
For Strength
- Sets: 3-4
- Reps: 8-10
- Rest: 90-120 sec
- Frequency: 1-2x/week
- Progression rule: Add reps first, then add one pin.
For Muscle Growth
- Sets: 3-5
- Reps: 12-20
- Rest: 60-90 sec
- Frequency: 2-4x/week
- Progression rule: Hit 15-20 reps before increasing load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Improve control and range before load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Light load | Learn elbow path and rope split |
| 2 | 3 x 14 | Same load | Add reps with clean pauses |
| 3 | 4 x 12 | Add one pin | Increase total work |
| 4 | 4 x 14 | Week 3 load | Keep elbows high every rep |
Where to put this in your workout
- Primary slot: After heavy pressing or pulling
- Best pairing: Pair with bench press or overhead press work
- Fatigue note: Keep reps smooth rather than heavy
Safety and Contraindications
Face pulls should feel controlled and light enough to keep elbows high. If you feel shoulder pinching, lower the load and limit range to what feels smooth.
- Stop the set if: Sharp shoulder pain or sudden loss of control
- Use caution if: You have a recent rotator cuff flare-up
- Safer substitutions: Band face pull, rear delt fly, reverse pec deck
FAQs
Should my thumbs point up or in?
Keep thumbs up or neutral for most sets. It encourages external rotation and a cleaner rear-delt hit.
How high should I pull the rope?
Aim for eye or nose level. Pulling lower turns it into a row and shifts work away from the rear delts.
Can I do face pulls on a machine without a rope?
Yes, but a rope is more comfortable for most shoulders. If you use a bar, keep elbows wide and stop at face height.
Are face pulls a warm-up or a workout?
They can be either. Use light sets as a warm-up or heavier, controlled sets as an accessory movement.
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