Face Pull
Trains the shoulders. You need a machine. 20 of our free programs use it, across 140 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Face Pull
These numbers are counted from the programs themselves, not averaged off the internet.
20of our 50 programs use it
4×15–20the shape they run most (34 sessions)
1:00typical rest between sets
2finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5/3/1: Boring But Big | OHP — 5s week, OHP — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5×5 Linear Progression + Accessories | Workout B | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 60-Day Cut | Full Body C | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body C | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Back | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Bench | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| Fierce 5 | Workout A, Workout B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Incline Bench | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Upper — OHP, Upper — OHP — 1RM Test (update your TMs after) | 1×18 3×18+ AMRAP1×16 3×16+ AMRAP+4 more on the program page | Fixed weights |
| High Frequency PPL | Pull A — Back Width, Pull B — Back Thickness | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Juggernaut Method 2.0 | Bench — Accumulation — Tens Wave, OHP — Accumulation — Tens Wave +30 | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Pull A — Deadlift Primary, Pull B — Rows Primary | 5×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Pull A — Deadlift (5s week), Pull B — Rows (5s week) +6 | 5×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Pull — Back, Biceps & Rear Delts | 4×20–25 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| nSuns LP | Bench (Volume), OHP +2 | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Pull | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Pull | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Overhead | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Back & Biceps Pump | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Max Effort Upper | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Face Pull progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Face Pull trains
Technique
How to do the Face Pull
- Attach a resistance band to an anchor point at face height. Stand facing the anchor point with your feet shoulder-width apart, holding the handles with both hands, palms facing down.
- Step back to create tension in the band and extend your arms straight in front of you at shoulder height.
- Pull the handles towards your face by bending your elbows and spreading them out to the sides, keeping your upper arms parallel to the floor.
- Slowly return to the starting position with control and repeat for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you pull the handles towards your face and inhale as you return to the starting position.
- Use a lighter resistance band if needed to ensure proper form and gradually increase the resistance as you get stronger.
- Focus on engaging your upper back and rear shoulders throughout the movement.
Substitutes
Swap Face Pull for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Face Pull for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.