Shoulders / Intermediate / Compound (multi-joint)

Face Pull

A cable exercise for the rear delts, with the upper back assisting.

At a glance

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.

✗ Too heavy, so the body leans back and the lower back does the work.
Why it hurts: The small upper-back and rotator cuff muscles it targets never get trained, and the lower back takes the load.
✓ Instead: Use a light cable, stand tall and pull the rope toward the eyes with the hands finishing beside the ears.
✗ Pulling low to the chest with the elbows dropped.
Why it hurts: It becomes a row and misses the external rotation that protects swimmers' and throwers' shoulders.
✓ Instead: Keep the elbows high and rotate the hands back at the end.