How to do the face pull

Step by step

1. Select a light load, set the pulley to a high position, and attach a rope.
2. Grab the rope with your thumbs facing the ceiling.
3. Take a step back to lift the weight off its stack, bring your shoulders back, and stagger your stance for extra support.
4. Take a breath and pull the rope to your face, splitting it by bringing your arms to your sides. Breathe out.
5. Extend your arms as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the face pull

• Push / Pull / Legs3 × 15
• Bro Split3 × 15
• PPL Advanced3 × 15
• 6-Week Bigger Arms3 × 15
• 6-Week Chest Focus3 × 15
• 6-Week Back Builder3 × 15
• 8-Week Squat PR3 × 15
• 8-Week Bench PR3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.