How to Do Face Pulls for Perfect Posture & Rear Delts

What if I told you there’s one exercise that fixes your posture, builds rear delts, strengthens your rotator cuffs, and keeps your shoulders healthy for life? Meet the face pull. This underrated move is your secret weapon for a well-balanced physique and pain-free performance. Today, we’re diving deep into how to do face pulls properly and unlock perfect posture and rear delt gains. Let’s go!

1: UNDERSTANDING THE FACE PULL

Before we jump into the form, let’s understand what a face pull is. It’s a pulling movement performed using a cable machine with a rope attachment, usually set at upper chest or face height. The target muscles are your posterior deltoids, traps, and external rotators of the shoulder. Unlike traditional pulling exercises like rows or pulldowns, face pulls emphasize upper back and shoulder stability, making them essential for long-term joint health and athletic performance.

2: WHY POSTURE MATTERS

Poor posture isn’t just an aesthetic problem—it’s a performance killer and injury magnet. Sitting all day with rounded shoulders leads to tight chest muscles and weak rear delts. Over time, this imbalance can cause shoulder impingements and chronic pain. Face pulls directly counteract this by strengthening the rear delts and rotator cuff, which helps pull your shoulders back and realign your posture. Want to stand tall and strong? Face pulls are your new best friend.

3: MUSCLES WORKED DURING FACE PULLS

Let’s break down the muscle activation. The stars of the show are your posterior deltoids—the back portion of your shoulders. Supporting actors include your trapezius (especially the lower and middle traps), rhomboids, and rotator cuff muscles like the infraspinatus and teres minor. When done correctly, face pulls light up all the stabilizing muscles in your upper back and shoulders. This means better posture, more shoulder mobility, and a balanced, aesthetic look.

4: SETTING UP THE CABLE MACHINE

Start by setting a cable pulley at upper-chest to eye level. Attach a double-rope handle. Select a weight you can control without jerking. Grip the rope with your thumbs pointing toward your face. Stand with your feet shoulder-width apart, core braced, and arms extended in front of you. The goal is not to go heavy, but to keep perfect form and isolate the right muscles.

5: EXECUTING PERFECT FORM

Pull the rope toward your face, keeping your elbows high and flaring out to the sides. Squeeze your shoulder blades together at the peak of the movement. Pause for a second, then slowly return to the starting position. The motion should feel controlled, with constant tension. Avoid using momentum. If your body is rocking or your lower back is arching, reduce the weight and tighten your core.

6: COMMON MISTAKES TO AVOID

Mistake #1: Going too heavy and jerking the weight. Mistake #2: Pulling with your arms instead of focusing on your rear delts and scapular retraction. Mistake #3: Letting your elbows drop too low. Mistake #4: Not pausing at the top. All of these reduce the effectiveness of the exercise and increase injury risk. Be strict with your form—it’s quality over ego every time.

7: REPS, SETS & FREQUENCY

For posture and shoulder health, aim for 3-4 sets of 12-15 reps. This higher rep range reinforces muscular endurance and control. You can include face pulls 2-3 times per week as part of your warm-up, push-pull split, or on a dedicated shoulder day. Don’t underestimate the power of consistency. Small doses done right lead to big results over time.

8: FACE PULL VARIATIONS

Switch it up with these awesome variations: 1) Resistance Band Face Pulls—great for home or travel workouts. 2) Seated Face Pulls—for added core stability. 3) Single-arm Face Pulls—for fixing imbalances. 4) Incline Bench Face Pulls—minimizes cheating and isolates the delts. Each version has its benefits, so rotate them based on your goals and available equipment.

9: COMBINING FACE PULLS WITH OTHER EXERCISES

For complete rear delt and posture training, pair face pulls with reverse flyes, YTWs, trap raises, and band pull-aparts. These exercises synergize well, hitting different angles and muscle fibers in the upper back and shoulder complex. Face pulls aren’t a magic bullet—they’re a key part of a bigger plan. Integrate smart, and dominate your upper body training.

10: HOW TO PROGRESS OVER TIME

Progressive overload doesn’t mean just increasing the weight. You can slow down the tempo, increase the reps, or add a longer pause at the top. You can also combine face pulls with isometric holds or drop sets for a killer burnout. Track your progress weekly and focus on better muscle control, not just numbers on the stack. The goal is smarter, not just harder.

Face pulls are a game-changer. From better posture to healthier shoulders and sculpted rear delts, this one move covers it all. Don’t neglect it in your routine. Learn it, perfect it, and keep it consistent. Your back will thank you, your posture will impress, and your shoulders will look elite.