How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the face pull in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Face Pull: how to do it and muscles worked

The face pull mainly works your rear delts and traps. You need a cable machine.

Muscles worked

Main

How to do the face pull

1
Set a rope attachment on a cable pulley at about face height and grab it with both hands, thumbs toward you. Step back until your arms are straight, with your feet shoulder-width apart.
2
Pull the rope toward your face, splitting the ends apart as your elbows flare out high. Squeeze your shoulder blades together when your hands reach ears.
3
Return slowly until your arms are straight again. Breathe out as you pull and in as you return.

Form tip: Keep your elbows high and use a light weight; leaning back and yanking the rope shifts the work away from your rear delts.

Common questions

Which muscles does the face pull work?: The face pull mainly works your rear delts and traps.
What equipment do I need for the face pull?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the face pull in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More rear delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.