Why Do I Feel Face Pulls in My Traps and Not Rear Delts

You're doing face pulls to build your rear delts, but all you feel is a burning sensation in your traps and neck. It’s one of the most common and frustrating issues in the gym. You know the exercise is supposed to work your shoulders, but your body just isn't getting the message.

Key Takeaways

• You feel face pulls in your traps because your elbows are too high or you are shrugging the weight, which is a form error.
• To fix this, immediately drop the weight by 50% and focus on pulling your hands apart, not just pulling the rope back.
• The correct form involves keeping your elbows slightly below shoulder level and aiming the rope towards your chin, not your forehead.
• A key cue is to think "thumbs back and out" at the peak of the movement to force external rotation and engage the rear delts.
• For the next month, perform 3 sets of 15-20 reps with this light weight to retrain the movement pattern before adding weight.

Why Your Traps Are Taking Over (And It's Not Your Fault)

The answer to why you feel face pulls in your traps and not rear delts comes down to simple biomechanics. Your body is built for efficiency. It will always choose the path of least resistance to move a weight from point A to point B. In this case, your upper trapezius muscles (traps) are overpowering your smaller, weaker posterior deltoids (rear delts).

Think of it like a group project. The traps are the over-eager member who jumps in to do all the work, while the rear delts are the quiet one in the corner who never gets a chance to contribute. This happens for two main reasons.

First is the initial shrug. The moment you begin to pull, if your first instinct is to lift your shoulders even a tiny bit towards your ears, your traps have taken over. The upper traps' primary function is scapular elevation (shrugging). If they fire first, they will dominate the entire repetition.

Second is an incorrect elbow path. When you pull with your elbows flared up high, level with or even above your shoulders, you create a line of pull that heavily favors the upper traps and rhomboids. The rear delts are best activated when the upper arm moves horizontally, in line with the muscle fibers. Driving your elbows up turns a shoulder exercise into an upper back exercise.

This isn't a sign that you're doing something terribly wrong; it's your body's natural compensation pattern. Your traps are strong. Your rear delts are likely undertrained and weak. Your body is simply using its strongest muscles to complete the task. To fix it, you have to intentionally take the traps out of the equation with perfect form.

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The Common "Fixes" That Don't Actually Work

If you've searched for a solution, you've probably come across advice that sounds good but doesn't deliver results. Let's break down why the common cues fail, so you can stop wasting your time.

"Just use lighter weight."

This is the most common piece of advice, and it's only half-right. Lowering the weight is necessary, but it's not a solution on its own. If your form is wrong, using a lighter weight just means you're practicing the wrong movement pattern with less resistance. You'll do 20 reps of a trap-dominant pull instead of 10, further reinforcing the bad habit. The weight reduction only works when paired with a conscious form correction.

"Focus on the mind-muscle connection."

Being told to "squeeze your rear delts" is useless if the mechanics of the lift don't engage them in the first place. You can't force a muscle to contract if the movement pattern is recruiting a different muscle group. It's like trying to steer a car by staring at the tires instead of turning the steering wheel. The mind-muscle connection is the *result* of good form, not the cause of it.

"Pull the rope to your forehead."

This cue is often the very cause of the problem. For most people, pulling towards the forehead encourages them to drive their elbows up high. As we just covered, a high elbow path is a direct route to trap activation. This single piece of advice can be what's holding you back. A much better target is your chin or upper lip, which promotes a healthier elbow path.

The 3-Step Fix to Actually Feel Your Rear Delts

Forget the old cues. We are going to rebuild your face pull from the ground up. Drop the weight by at least 50%. If you were using 60 pounds, go down to 30. It needs to feel almost too easy. The goal here is not to get a pump; it's to learn a new skill.

Step 1: The Setup – Anchor Your Shoulders Down

Before you even pull, the setup determines 80% of your success. Set the cable pulley so the anchor point is at chin or nose height. Grab the rope handles with an overhand grip.

Now, here is the most important part: stand tall and actively pull your shoulder blades *down*. Imagine you are trying to tuck them into the back pockets of your jeans. This action is called scapular depression. It physically prevents your upper traps from shrugging and taking over the lift. You must hold this downward shoulder pressure through the entire set.

Step 2: The Pull – Pull the Rope Apart

With your shoulders locked down, initiate the movement with a new intention. Do not think about pulling the weight *back*. Instead, think about pulling your hands *apart*. Imagine you are trying to rip the rope in half.

This cue forces your shoulders into external rotation, which is a primary function of the rear delts and rotator cuff. As you pull the rope apart, guide it towards your chin or upper lip. Your elbows should naturally track slightly *below* the height of your shoulders. This is the correct line of pull to isolate the rear delts.

Step 3: The Squeeze – Drive Your Thumbs Back

As the rope approaches your face, your hands should be on either side of your head. At this peak contraction, focus on one final cue: drive your thumbs backward as if trying to show them to someone standing behind you. Your knuckles should be pointing forward, and your palms should be facing in towards your ears.

This maximizes external rotation and creates an intense contraction right in the rear delt. Hold this squeezed position for a full 1-2 seconds. Feel the muscle working. Do not rush. The slow, controlled eccentric (return) is just as important as the pull itself. Control the weight back to the start, keeping your shoulders depressed the entire time.

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Your New Face Pull Protocol for the Next 4 Weeks

To make this new movement pattern stick, you need a dedicated plan. For the next four weeks, you will treat face pulls as a skill to be practiced, not a lift to be maxed out. This is your new protocol.

The Weight: 50% of Your Old Weight

This is non-negotiable. If you were using 50 lbs and feeling it in your traps, drop to 25 lbs. If you were using 30 lbs, drop to 15 lbs. The weight must be light enough for you to control every inch of every rep with perfect form. It will feel humbling, but it is the only way to break the old habit.

The Volume: 3 Sets of 15-20 Reps

High reps with light weight are perfect for motor learning. This isn't about building brute strength yet; it's about teaching your nervous system the correct sequence of muscle activation. Each of the 15-20 reps is a chance to practice the "shoulders down, pull apart, thumbs back" sequence.

The Frequency: 2-3 Times Per Week

Perform this protocol at the end of your upper body or push/pull workouts. Consistent, frequent practice is key. Doing this 2-3 times a week will build the new motor pattern much faster than just once a week. Think of it as practice, not a workout.

After four weeks of flawless execution, you will have earned the right to increase the weight. Add weight in small increments, like 5 pounds at a time. The moment you feel your traps starting to take over again, you've gone too heavy. Drop the weight back down and continue to own the movement.

Frequently Asked Questions

What if I still feel it in my traps after trying this?

If your traps are still firing, drop the weight even more, down to the lightest setting on the machine if needed. Film yourself from the side and front to see if you are unconsciously shrugging. You can also switch to a single-arm face pull, which allows you to use your other hand to physically touch your trap and ensure it stays relaxed.

What are good alternatives to face pulls?

If face pulls continue to give you trouble, the reverse pec-deck machine is a fantastic alternative that locks you into a better path. Bent-over dumbbell reverse flyes are also excellent, as are simple band pull-aparts. For pull-aparts, focus on the same cue: keep shoulders down and pull the band apart across your chest.

How high should the cable be set?

The ideal anchor point is between your chin and nose. Setting the cable too high is a common mistake that encourages a high elbow path and trap involvement. Setting it too low turns the exercise into more of a row, shifting focus away from the rear delts.

Should my palms face in or down?

Start with a standard overhand grip where your palms face down. As you pull the rope towards your face and pull your hands apart, your wrists will naturally rotate into a neutral position where your palms face each other. Don't overthink the grip; focus on the shoulder action and elbow path.

Conclusion

Feeling face pulls in your traps is a form problem, not a sign that the exercise is bad. It's your body taking a shortcut. By depressing your shoulders, correcting your elbow path, and focusing on pulling your hands apart, you can force your rear delts to finally do the work. Master this form, and you will unlock one of the best movements for building strong, healthy shoulders and improving your posture for years to come.