Face pulls mainly work the rear delts, upper back, and rotator cuff muscles. They’re especially good for the rear shoulders, rhomboids, traps, and external rotators of the shoulder.

Main muscles worked

  • Rear delts (posterior deltoids).
  • Rhomboids.
  • Traps, especially mid and lower traps.
  • Rotator cuff muscles, especially infraspinatus and teres minor.

What they’re best for

Face pulls are often used to improve shoulder health, posture, and upper-back stability, especially if you do a lot of pressing or sit a lot during the day.

Quick practical takeaway

If you want a simple way to think about it: face pulls = rear shoulders + upper back + shoulder stability.

If you want, I can also give you the best face pull form cues in 5 steps.