SEQD EXERCISE GUIDE
How to do the
Face Pull.
Face Pull is a strength-training movement for rear delts, upper back and external rotators.
MUSCLESRear delts, upper back and external rotators
EQUIPMENTCable station and rope
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Face Pull technique.
Use a load and range you can control consistently.
- Set a rope attachment around upper-chest to face height and step back until the cable is loaded.
- Start with the arms long and shoulders controlled.
- Pull the rope toward the face while separating the rope ends.
- Finish with the upper arms out and the shoulder blades controlled.
- Return slowly without letting the stack pull you forward.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Rear delts, upper back and external rotators.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Using too much load and turning it into a row
- Shrugging throughout the rep
- Pulling to the chest instead of toward the face
- Letting the cable snap back
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Cable Rear Delt Fly
- Reverse Pec Deck Rear Delt Fly
- Band Face Pull
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.