How to do a Cable Face Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Face Pull
Instructions for Proper Form
Cable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Place a pulley at chin height with a rope attachment.
- Stand upright in a staggered stance gripping the rope with an overhand grip.
- Step back so that there is tension in the cable with your arms extended.
- Keep your arms parallel to the ground and brace your core as you flex your elbows to pull the base of the rope to your chin allowing your hands to separate slightly.
- Once the base of the rope has reached just in front of your chin, return to the starting position.
Common Form Mistakes
Pulling too Low
Aim for your forehead with the cable. Pulling the cable to your chin or neck will feel easier, but it will also shift which muscles are being recruited. You should be feeling this exercise in the back of your shoulder and traps, not your back.
Dropping your Elbows
Keep your elbows high during this exercise. Allowing your elbows to drop may feel easier or more comfortable, but it will make this exercise less effective. Rotating your wrists inward slightly, and pulling the rope handle apart can help keep you in the right position.
Weight & 1 Rep Max Calculator
Average Cable Face Pull standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Cable Face Pull
1. Cable Lateral Raise
97.7 mSCORESWAPPED 3,740 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
2. Dumbbell Front Raise
98.6 mSCORESWAPPED 3,433 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
3. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 3,342 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
4. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 3,314 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
5. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 1,736 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Dumbbell Back Fly
93.6 mSCORESWAPPED 1,568 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
7. Cable Rear Delt Fly
84.9 mSCORESWAPPED 1,537 TIMESCable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.
8. Arnold Dumbbell Press
93.2 mSCORESWAPPED 1,514 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
9. Barbell Shoulder Press
97 mSCORESWAPPED 1,440 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
10. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 1,406 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.