How to Do the Cable Face Pull
The cable face pull pulls a rope toward your face with your elbows high, training your rear delts and the muscles between your shoulder blades. It balances out all the pressing most lifters do and is popular for shoulder health and posture.
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Muscles worked
Primary
- Traps
- Rear Delts
Secondary
- Shoulders
How to do the Cable Face Pull
- 1
Set a cable pulley at about upper-chest to face height with a rope attached.
- 2
Grip the rope with both hands, palms facing each other, and step back until the cable is taut.
- 3
Lean back slightly and start with your arms straight out in front.
- 4
Pull the rope toward your face, splitting the ends apart as it nears you.
- 5
Finish with your hands beside your ears and your elbows high.
- 6
Squeeze your shoulder blades together for a second.
- 7
Return slowly to the start with your arms straight.
Form cues to remember
- Pull the rope apart at the end
- Elbows high, wider than the wrists
- Squeeze your shoulder blades together
- Keep your ribs down
Cable Face Pull video tutorial
Common mistakes
Going too heavy
Lower the weight until your torso stays still and the squeeze is real.
Pulling to the chest, not the face
Aim the rope at your forehead so the rear delts and upper back do the work.
Shrugging the shoulders up
Keep your shoulders down and long as you pull.
Leaning back too far
Use a slight lean only and keep your hips still.
Sets and reps
| Muscle growth | 3–4 sets of 12–20 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 45 sec rest |
| Strength | 3 sets of 8–12 reps with strict form, 90 sec rest |
Light, controlled weight is better than heavy and jerky pulls, which can irritate the shoulders. Stop if you feel a pinch at the front of the shoulder.
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Cable Face Pull FAQ
What muscles do face pulls work?
The rear delts, upper and middle trapezius, rhomboids and the rotator cuff muscles that turn the arm outward. That combination is why they are a favorite for shoulder balance.
How high should I set the cable for face pulls?
Roughly upper-chest to face height works well. Too low turns it into a row, and too high turns it into a shrug.
How often should I do face pulls?
Light sets of 12–20 reps fit well into most upper-body days, and many people do them two or three times a week because the load is low.
