Cable Face Pull

The cable face pull is a horizontal pulling exercise that trains the muscles on the back of your shoulders and upper back. It targets the rear deltoids, rotator cuff, rhomboids, and mid-traps, making it a useful counterbalance to lots of pressing work.

Set a cable pulley at about face height or slightly higher and attach a rope handle. Stand facing the stack with a narrow stance and hold one end of the rope in each hand with your thumbs pointing back. Step back until your arms are straight in front of you and the weight stack is lifted. Keep your chest up and your ribs down.

Pull the rope straight toward the bridge of your nose. As the rope gets close to your face, split your hands apart and pull your elbows back and out to the sides. Externally rotate at the finish so your upper arms are roughly vertical and your forearms angle back. Control the weight as you return your hands to the start position.

Breathe normally throughout the set. Exhale as you pull, inhale as you extend your arms. Keep your trunk still and avoid leaning back. To make it easier, use a lighter setting or switch to a resistance band. To make it harder, slow down the return or pause for one to two seconds at the finish.

Fault: Pulling the rope to your chin or chest instead of your face. Fix: Aim the rope at the bridge of your nose and split the ends as you finish.

Fault: Letting your elbows drop or flare forward. Fix: Keep your elbows up and out so your upper arms finish near vertical, not pointing down or forward.

Fault: Leaning back or shrugging your shoulders to pull the weight. Fix: Stand tall with ribs down and use only your arms and upper back to move the weight; lower the resistance if your body keeps rocking.

Fault: Rushing the return and losing tension. Fix: Control the weight on the way back and reset before the next rep.