Description:
The Cable Face Pull pulls a rope toward the face with the elbows high, training the rear delts, rhomboids, and the small rotator cuff muscles. It is one of the best movements for shoulder health and posture.
Benefits:
- Strengthens the rear delts and upper back.
- Trains the rotator cuff for shoulder health.
- Improves posture.
- Balances out heavy pressing.
- Joint friendly with light, controlled loads.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Posterior Deltoid
- Rhomboids
Secondary Muscles
- Middle Trapezius
- Rotator Cuff
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set a rope at a high cable pulley and grip an end in each hand, stepping back so there is tension.
- Grip the rope with both hands and step back so there is tension on the cable.
- Pull the rope toward your face, leading with your elbows high and wide.
- Rotate your hands back so your knuckles finish facing behind you.
- Squeeze your shoulder blades together, then return under control.
- Repeat for the desired reps.
Common Mistakes:
- Using too much weight and turning it into a row.
- Dropping the elbows low.
- Leaning back and using momentum.
- Rushing the reps.
Variations:
- Cable Reverse Fly
- Dumbbell Reverse Fly
- Band Pull-Apart
- Rear Delt Row
Safety Tips:
- Use a light, controlled weight.
- Keep the elbows high through the pull.
- Do not jerk the cable.
- Stop if you feel shoulder pinching.
Additional Information:
Face pulls are a low risk, high value movement for the rear delts and rotator cuff. Keep the elbows high and the weight light enough to control through a full range.
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