The face pull is known as a “must-do” exercise for the shoulders and upper back, primarily because the movement helps strengthen the scapula stabilizing muscles while improving posture.
But it's natural that you're confused:
- Does the face pull really work the trapeze?
- Or is it only felt in the back of the shoulder?
This confusion often arises because many people perform face pulls using different techniques. The direction of the pull, the position of the elbow, and even the way the arm is rotated all change which muscles are most dominantly engaged.
In this article, we'll discuss the role of the trapezius in face pulls based on two key factors: anatomy and technique. By completing this article, you'll hopefully understand when face pulls are significant and when the rear delts/rotator cuffs are more dominant.
What is also no less important is that you can understand how to adjust the technique so that the training meets the targets you need.
What is a Face Pull Exercise?
A face pull is a pulling exercise that targets the upper back and rear shoulders by pulling a weight toward your face while keeping your elbows open and your shoulders stable. This movement is typically performed from a standing position and focuses on control.
So, it's not just about pulling heavy weights. The primary goal of this exercise is to train the small stabilizing muscles of the shoulder, improving posture and mechanics when you press, bench, or perform other back exercises.
The most common equipment used for face pulls is a cable machine or resistance band tied at face level. The primary goal of face pulls is to strengthen the rear delts, rotator cuff, and upper back muscles to help prevent the shoulders from rolling forward.
This exercise also helps improve scapular stability and reduces the risk of shoulder problems caused by anterior muscle dominance. Therefore, the face pull is often used as a corrective exercise and an effective accessory on upper body or back day .
Also Read: Chest Day vs Back Day: Functions, Benefits, and Examples
What Muscles Are Worked During a Face Pull?
The face pull is a pulling exercise that focuses on the upper back and rear shoulders. The primary muscles worked are the rear deltoids (rear shoulders), which assist in horizontal abduction and external rotation of the shoulders. The rhomboids also pull the scapula toward the center.
At the same time, the trapezius is also active in several areas. For example, the middle traps assist in scapular retraction, the lower traps assist in depression and positional control of the scapula, while the upper traps play a role in elevation and stability.
Additionally, the face pull also engages the rotator cuff because the movement requires external rotation control and stability of the glenohumeral joint. Beyond the shoulders and upper back, the core acts as a stabilizer.
Bracing is essential to prevent your body from being pushed or swaying while pulling the cable. This ensures the load remains "into" the target muscle, making the movement safer. Maintaining a stable body and controlled scapula movement is crucial.
Face Pull Technique that Increases Trapezius Activation
1. Starting Position
The starting position that maximizes your trapezius activity begins with the pulley height. Set the pulley at approximately eye level or slightly higher. This position causes retraction and slight upward rotation of the scapula.
These two movements are key to getting the trapezius involved. So, it's not just the rear delts that are engaged. Extend the distance until the cable is taut with your arms straight, stand steady, chest open but shoulders relaxed, and keep your core engaged.
This way, you can reduce the potential for injury to your waist. For hand position and grip, the safest and most effective way is to use a rope attachment with a neutral grip. Hold the end of the rope firmly but don't lock your wrist; try to maintain a neutral wrist.
Start the movement with your hands in front of your face with your arms straight, then imagine that you're going to "split" the rope to the left and right. This process helps you maintain the correct pulling path for the trapezius.
Also Read: T-Bar Row for the Back: Effective for Thickening the Back
2. Direction of Pull
The direction of the pull in a face pull largely determines which trapezius and upper back muscles are most active. If you pull towards your face (around the nose and mouth), the movement tends to emphasize the rear delt and rotator cuff combination.
The direction of the pull often involves the elbow dropping, so the focus is somewhat shifted away from the trapezius. However, if you pull toward the forehead/above the eyes, the elbow is usually more in line with the shoulder, and the position of the humerus better supports the work of the upper-middle traps.
This pull direction actually works the trapezius more. To maximize trapezius activation, the key is scapular retraction and control at the end of the repetition. Start the movement with your shoulders down and stable, then pull, imagining you're trying to pinch your scapula behind you.
Hold the final position for 1 second without shrugging your shoulders toward your ears, then slowly return until your scapulae are fully extended in a controlled manner. With this focus, face pulls become more effective in building a strong upper back and a more defined posture, rather than just a quick "pulling" movement that produces minimal results.
3. Tempo & Control
If your goal is greater trapezius activation during the face pull, the key is tempo and control of the movement. Pull with a consistent path, and ensure the scapula is fully engaged.
Too heavy a load often forces you to rely on momentum. While you can perform many repetitions, the effectiveness of the movement and trapezius activation actually decreases. To maximize trapezius engagement, pause for 1-2 seconds at the top of the movement when your hands are near your face and your scapulae are locked.
Afterward, perform a controlled eccentric without letting your shoulders "run" forward or your chest collapse. This combination of pause and controlled eccentric increases the time under tension, improves the quality of the contraction, and forces the upper back muscles to work steadily. This is safer for the shoulders and far more effective than simply chasing a large weight.
Also Read: 7 Scientifically Proven Benefits of Muscle Strength Training
Common Mistakes When Doing a Face Pull
The most common mistake in face pulls is using too much weight, which can lead to a sloppy movement and a shoulder lift. When the weight is too large, you tend to pull using momentum, arching your lower back, and not maximizing the target muscles.
The impact is not only less noticeable results, but the risk of shoulder irritation also increases due to the unstable shoulder position during the pull. Other technical errors include directing the pull toward the chest, not opening the elbows, and neglecting scapular control.
A proper face pull generally aims at the face/above the nose with the elbows out to the sides, so the rear delts and rotator cuffs get the proper amount of work. You also need to control your scapulae, starting with the shoulders "down and stable," then slightly retracting them as you pull, without letting them rise up toward your ears.
Start Training Your Trapezius Muscles Now!
The trapezius must be trained because this muscle is the main controller of the position and stability of the shoulder blade which directly affects shoulder health, the strength of pulling and pushing movements, and your daily posture.
A strong trapezius, especially the middle and lower trapezius, will help prevent the shoulders from rolling forward, making movements like pull-ups, rows, overhead presses, and bench presses more stable. Furthermore, well-trained traps also reduce the risk of neck and shoulder pain caused by improper muscle compensation.
Face pulls aren't the primary exercise for trapezius enlargement, as they primarily focus on shoulder strength. They strengthen the upper back muscles that support the position of the scapula (shoulder blades) and promote more stable posture.
However, the trapezius still works in the face pull, especially the middle and lower trapezius, which play a role in pulling and stabilizing the scapula. The key is technique. This exercise can be overly focused on the upper traps, quickly straining the neck. However, if you pull with your elbows parallel to your shoulders, keep your chest open, and focus on "pinning" the scapula back and down, the middle and lower traps will be more noticeable.
Happy practicing Svargans!
