Face Pull
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ShouldersSecondary · 70%
TrapsSecondary · 70%
Upper BackSecondary · 50%
Equipment
Functional Trainer
How to log the weight
Stack pin
Log the number where you set the pin on the stack.
Recovery window
~72h for the primary movers
Shoulders~54h
Traps~54h
Upper Back~72h
Programming notes
Face Pull spreads its load across shoulders, traps and upper back without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
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