ShouldersBeginnerCable Machine

Cable Face Pull

Cable face pulls target the rear deltoids and upper back, improving posture and shoulder health. This exercise is crucial for balancing out the pressing movements common in most training programs.

Primary Muscle

Shoulders

Secondary Muscles

Back

Step-by-Step Instructions

  1. 1

    Set a cable pulley to upper chest or face height with a rope attachment.

  2. 2

    Grab both ends of the rope with an overhand grip.

  3. 3

    Step back until your arms are fully extended.

  4. 4

    Pull the rope toward your face, separating the ends as you pull.

  5. 5

    Squeeze your rear delts and upper back at the peak contraction.

  6. 6

    Keep your elbows high and wide throughout the movement.

  7. 7

    Slowly return to the starting position and repeat.

Common Mistakes

  • ✗Using too much weight and turning it into a row.
  • ✗Not pulling far enough back.
  • ✗Dropping the elbows low during the pull.
  • ✗Leaning back excessively to compensate for heavy weight.

Safety Tips

  • ✓Use lighter weight and focus on the mind-muscle connection.
  • ✓This is a precision exercise — don't ego lift.
  • ✓Include this in every upper-body or push day for shoulder health.
  • ✓Keep core tight and maintain a stable stance.
← Back to all exercises