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The Face Pull is an upper body exercise that primarily targets the shoulders, but also works the middle back. This is a compound exercise which is well suited to intermediate lifters.




  • Set up a cable machine just above head height using a double-ended rope attachment.
  • Pull the ropes towards you into a ‘double biceps’ pose. Keep your shoulders pulled back and down throughout. Hold the top position for a second with your shoulder blades retracted.
  • Slowly return to the starting position and repeat.

Shoulder Muscle Diagram.

Shoulder Muscles