Face pull
Face pulls are popular for the rear delts and for 'shoulder health', but no trial has measured what they build or whether they prevent shoulder problems. A small modelling study estimated rear-delt forces similar to a bent-over raise, and the arms-out, rotated-back position they finish in is one of the strongest for rear-delt and rotator cuff activation. Use them as accessory work if you like them; there is no evidence they are necessary.
What the science says
- Rear-delt load similar to a bent-over raise (model) Limited evidence
Zhu et al. (2025) used a musculoskeletal model of 10 men: estimated rear-delt force was similar in the standing face pull and the bent-over dumbbell lateral raise (about 58 N each) and higher than in the bent-over dumbbell row (about 48 N). It is a computer estimate, not measured growth.
- Arms out and rotated back works the rear delts and rotator cuff Moderate evidence
Reinold et al. (2004) measured 10 healthy people with fine-wire electrodes: lying face down and raising the arms out at about 100° with full external rotation produced the highest rear-delt (88%), side-delt (87%) and supraspinatus (82%) activity of seven exercises, and external rotation drills worked the infraspinatus and teres minor. The face pull ends in a similar position. Activation is not growth.
- No evidence that it prevents shoulder injuries Limited evidence
Kolber et al.'s 2010 review found that up to 36% of resistance-training injuries involve the shoulder and listed muscle imbalances among suspected risk factors, but the evidence was mostly retrospective and could not identify what predicts injury. No trial shows face pulls prevent it.
How to do it
Muscles trained: posterior deltoid, infraspinatus, teres minor
- Set a rope at about face height
- Pull toward your eyes, splitting the rope apart
- Keep the elbows high and wide, at or above shoulder height
- Finish by rotating the hands back so the knuckles point up and back
- Don't lean back to move the weight
How to apply it
Use light to moderate loads and higher reps, with a pause in the finished position.
Who should be careful
A low-risk accessory with light loads. Face pulls are not a treatment for shoulder pain; anyone with shoulder pain or a past injury should get a physician or physical therapist to assess it.
Frequently asked questions
Do face pulls build the rear delts?
Probably, but it has not been measured. A model by Zhu et al. estimated rear-delt forces similar to a bent-over raise, and activation in the finished position is high, but no trial has measured growth.
Do face pulls prevent shoulder injuries?
There is no evidence that they do. Kolber et al.'s review lists muscle imbalances as a suspected risk factor, but no study shows that face pulls reduce injuries.
How should I do face pulls?
Rope at face height, pull toward the eyes with the elbows high and wide, and finish by rotating the hands back. Use 2–4 sets of 12–20 reps with light to moderate loads.
Scientific references
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.