Face Pulls: Anatomy, Biomechanics & Why Your Rear Delts Aren’t the Stars
1️⃣ The Big Picture
Face Pulls are often hyped as a “rear delt move,” but the truth is:
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Rotator Cuff muscles (especially infraspinatus + teres minor + posterior supraspinatus) are the main movers.
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Middle Trapezius + Rhomboids are secondary, acting as stabilizers and scapular retractors.
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Rear Delts (posterior deltoid) only assist — they help move your humerus but aren’t the prime mover.
So don’t get it twisted. If you’re hitting Face Pulls for rear delt size, you’re kinda missing the main target.
2️⃣ Anatomy Breakdown
Muscles involved:
| Muscle | Role | How it Works in the Pull |
|---|---|---|
| Rotator Cuff (infraspinatus, teres minor) | Prime mover | Externally rotates the humerus, stabilizes the glenohumeral joint |
| Middle Traps | Stabilizer / secondary | Retracts scapula, keeps shoulder blades back |
| Rhomboids | Stabilizer / secondary | Retracts and slightly elevates scapula |
| Rear Delts | Assistant | Slight horizontal abduction of humerus, minor scapular movement |
3️⃣ Biomechanics & How the Move Works
Setup:
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Rope attachment at face height
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Grasp rope with neutral grip (thumbs up)
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Step back, tension on cable
Execution:
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Pull the rope towards your face
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Elbows high, slightly above shoulder line
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Scapula retract + externally rotate
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Hold 1–2 sec at peak contraction, feel rotator cuff + middle traps
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Slowly return
Key points:
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Humerus rotation → External rotation isolates rotator cuff
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Scapula movement → Retraction activates middle traps & rhomboids
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Rear delts → just follow along, no heavy load stress
Why it’s safe:
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Glenohumeral joint is supported by cuff activation
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Less anterior shoulder stress compared to regular horizontal rows
4️⃣ Face Pull vs Rear Delt Isolation
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Face Pull → rotator cuff + scapular retractors, rear delts secondary
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Rear Delt Fly / Reverse Pec Deck → primary rear delt activation
Tip: Mix both if you want healthy, strong, aesthetic shoulders
5️⃣ Quick Visual Cue
Think of Face Pull as “rotator cuff exercise with a scapular squeeze.”
Rear delts are just tagging along — don’t expect them to grow much unless you hit isolation.
TL;DR:
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Face Pull = rotator cuff prime + middle traps/rhomboids stabilizers
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Rear Delts = helper / assistant
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Want rear delt growth? Do reverse fly or pec deck rear delt isolation
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Face Pull = joint health + posture + stability
️♂️ Pro Tip from Hamza Kfawine
If you want strong, stable, and aesthetic shoulders, start with Face Pulls for health and rotator cuff strength… but don’t skip rear delt isolation for the full package!
Follow me for more fitness tips and guides: Hamza Kfawine on Instagram
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