Cable Face Pull
Auto DetectedA cable exercise using a rope attachment that targets the rear deltoids and upper traps. It improves shoulder health and posture by strengthening the external rotators and scapular retractors, often used for stability.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps
Accessory Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps, Upper Traps
Biceps
3/10Short Head
Forearms
2/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Shorter rests are appropriate when used for warm-ups or corrective sets.
How to Perform
Set the cable pulley to chest or face height and attach a rope handle. Stand back until the cable is taut, gripping the rope with a neutral grip (thumbs up) slightly wider than shoulder width.
- Initiate the movement by pulling the rope toward your face, focusing on driving the elbows back and out.
- Squeeze your shoulder blades together hard at the peak contraction and externally rotate your shoulders.
- Ensure hands land beside the ears or forehead, with elbows pointing high.
- Slowly control the weight back to the starting position, allowing the shoulder blades to protract slightly.
- Keep the core braced and minimize torso lean throughout the movement.
Coaching Tips
Form Cues
- Pull to the forehead.
- Elbows high and wide.
- Squeeze shoulder blades.
- Control the stretch.
- External rotation emphasis.
Breathing
Inhale as you return the weight to the start; exhale forcefully as you pull the rope towards your face, bracing the core.
Tempo
2-1-1
Range of Motion
Start with arms fully extended and shoulders protracted; finish when hands are next to the ears and scapulae are fully retracted.
Safety
Safety Notes
- Focus on muscle contraction over heavy weight to protect the shoulder joint.
- Maintain a neutral spine and avoid excessive lumbar arching.
Spotting
Not recommended. Use light weight and prioritize strict form and high quality contraction.
Common Mistakes
- Using momentum or swinging the torso.
- Dropping the elbows below shoulder level.
- Rounding the upper back instead of retracting.
- Allowing the head to push forward.
When to Avoid
- Acute shoulder impingement or pain.
Flexibility Needed
- Good thoracic spine extension.
Build Up First
- Basic understanding of scapular retraction.
Also known as
Face Pull, Cable Rope Face Pulls, Rope Face Pull, Rope Pull
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