Cable Face Pull
Auto DetectedA cable exercise pulling a rope towards the face that targets rear deltoids, rhomboids, and middle traps to build upper back strength and improve shoulder stability; ideal for posture correction and shoulder health.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps
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
9/10Mid Traps
Lats
7/10Teres Major
Biceps
4/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach rope to cable pulley at head height. Stand facing it with feet hip-width apart, grasp ends with neutral grip, and step back until arms are extended with tension.
- Engage core and lift chest with shoulders back.
- Pull rope towards face at eye level, flaring elbows high and out.
- Separate rope ends while squeezing shoulder blades together.
- Hold contraction briefly at peak.
- Slowly extend arms forward to start position, keeping tension.
Coaching Tips
Form Cues
- Elbows high and wide
- Squeeze blades like pinching pencil
- Lead with rear delts
- Keep core tight
Breathing
Inhale as you extend arms; exhale as you pull and squeeze.
Tempo
3-1-2
Range of Motion
Full arm extension forward to hands near ears with elbows flared and shoulder blades pinched.
Safety
Safety Notes
- Start with light weight to master form
- Avoid shoulder pinching by keeping elbows high
- Maintain neutral spine, no arching
- Stop if any shoulder pain occurs
Spotting
Not typically needed; use machine safeties if available.
Common Mistakes
- Pulling too low to chin
- Dropping elbows down
- Using momentum from torso
- Rounding shoulders forward
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic spine mobility
Build Up First
- Basic cable pulling form
- Shoulder stability awareness
Also known as
Face Pull, Rope Face Pull, Cable Rear Delt Pull
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