How to do a face pull
Set the pulley at about head height and attach a rope.
Hold the rope ends with your palms facing each other or down, and step back until your arms are straight.
Stand with your feet apart, chest up and a slight lean back.
Pull the rope toward your face, elbows high and wide, pulling the ends apart as they reach your ears.
Pause for a moment, then return under control until your arms are straight.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common face pull mistakes
Elbows dropping
Keep them at about shoulder height, so the rear delts work rather than the lats.
Leaning back to move more weight
Use a weight you can pull without rocking.
Pulling to your chest
Aim for your face, between your forehead and chin.
Rushing
Pause at the end of each rep with the rope pulled apart.
How to track your face pull
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
25 kg × (1 + 15 ÷ 30) ≈ 38 kg
A set of 15 at 25 kg estimates a one-rep max of about 38 kg.
