What makes a face pull worth doing is the finish, not the pull itself. Set the cable roughly at head height and pull toward your face with your elbows flaring out high, then keep pulling until your hands finish past your ears and your knuckles point behind you — that external rotation at the end is what trains the small muscles a lot of pressing work skips over. Keep your elbows above your wrists throughout rather than letting them drop, and resist the urge to lean back to get the handle closer. Control the return the whole way out.

PLANS THAT USE IT 17

Athletic 3-Day Full Body3× / week · advanced

Bro Split5× / week · advanced

PPL / Upper / Lower5× / week · advanced

Push / Pull / Leg3× / week · intermediate

Full Body, Upper, Lower3× / week · intermediate

Upper / Lower (Glute Focused)4× / week · intermediate

Big 44× / week · advanced

Chest Builder — Pressing Angle Mastery4× / week · intermediate

Back Developer — Pulling Patterns4× / week · intermediate

Upper / Lower ×3 — 6-Day Volume6× / week · advanced

Bro Split — 6-Day Body Part Blast6× / week · intermediate

Push / Pull / Legs ×2 + Arms — 7-Day7× / week · advanced

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Bro Split — 7-Day Daily Body Part7× / week · intermediate

Push / Pull / Legs ×2 — 6-Day Hypertrophy6× / week · advanced

Arm Day — Curl & Press Variation4× / week · intermediate

Muscular Endurance — High-Rep Strength4× / week · intermediate