How to do a Cable Face Pull

Authored by Fitbod

About Cable Face Pull

Sets Logged
2,003,349
Popularity Rank
67th
Difficulty
Intermediate
Shoulders Strength
96 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Place a pulley at chin height with a rope attachment.
  2. Stand upright in a staggered stance gripping the rope with an overhand grip.
  3. Step back so that there is tension in the cable with your arms extended.
  4. 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.
  5. Once the base of the rope has reached just in front of your chin, return to the starting position.

Common 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.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    40
    lbs
    50
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Sets & Reps