Cable Face Pull

Primary: Posterior Deltoids, Middle and Lower Trapezius

Secondary: Rhomboids and Shoulder External Rotators

1. Adjust the machine. Attach a rope handle to the high pulley at approximately face level or slightly above. Select a comfortable working weight.
2. Get into the starting position. Stand facing the cable machine, grip the ends of the rope with a neutral grip, and take a small step backward to create tension in the cable.
3. Stabilize your body. Place your feet hip-width apart, slightly bend your knees, and engage your core. Extend your arms in front of you without shrugging your shoulders toward your ears.
4. Perform the pull. Exhale as you pull the rope toward your face, separating your hands to either side of your head. Drive your elbows outward while squeezing your shoulder blades together.
5. Return to the starting position. Inhale as you slowly extend your arms forward, maintaining control and preventing the weight from pulling you forward suddenly.
6. Repeat the movement. Keep your neck in a neutral position, your torso stable, and avoid using momentum.

Mistake 1: Shrugging your shoulders and tensing your neck during the pull.

How to Fix: Keep your shoulders down, avoid tilting your head backward, and pull the rope toward your face while keeping your neck relaxed.

Mistake 2: Leaning backward and using momentum to pull the weight.

How to Fix: Reduce the weight, engage your core, and perform the movement using your shoulders and upper back muscles rather than momentum.

1. Seated Cable Face Pulls — Help reduce torso swinging and improve movement control.
2. Resistance Band Face Pulls — Allow you to perform the exercise without a cable machine.

Sets

3

Reps

12–15

Rest Between Sets

60–90 seconds