Shoulders
Face PullsTarik Muka
A cable or band pull towards your face that strengthens the rear shoulders and supports shoulder health.
How to do it
Setup. Set a rope at upper-chest height, hold it with thumbs facing back, step back until your arms are straight.
- Pull the rope towards your face, splitting the ends apart.
- Finish with your hands beside your ears and elbows high.
- Return slowly.
Most common mistake
Pulling down to your chest. Keep the line of pull at face height.
Coach's tip
A good pairing with any pressing day.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 12-15 reps | 45s |
| Intermediate | 3 sets | 15-20 reps | 45s |
| Advanced | 4 sets | 15-20 reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places face pulls on the right days with the right volume for your level.
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