TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Face Pull

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Delts, Upper back & lats

Also traps

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Rope at face height
  2. 2Pull toward your forehead, elbows high
  3. 3Rotate your hands back at the end

Most common mistake

Going heavy and leaning back to row it.

Watch a demo
B
For functional
#34 of 44
See the full list →
Research
59
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Transfer · 45%2/5
Injury protection · 30%4/5
Practicality · 25%5/5

Balances a week of pressing and hanging.

How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AFront SquatBarbell
  • APush PressBarbell
  • BCable External RotationCable

Takes

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