Cable Face Pull
Pull the rope to the face with high elbows and externally rotate at the finish to train the rear delts and rotator cuff.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts, Upper back
- Equipment
- Cable
- Movement
- Pull
How to do the Cable Face Pull
The face pull draws a rope attachment toward your face with your elbows high. It trains the rear delts and the muscles that rotate the shoulder outward, and coaches often program it to balance out heavy pressing.
Set up
- 1Set a cable at upper-chest to forehead height with a rope attachment.
- 2Grip the rope ends overhand, step back until the weight lifts, and stand in a staggered stance.
The movement
- 1Pull the rope toward your forehead, separating the ends as it gets close.
- 2Keep your elbows high, level with or above your shoulders.
- 3Finish with your hands beside your ears and your knuckles turned back.
- 4Pause, then let the rope return slowly to straight arms.
Cues
- Elbows high and wide
- Pull the rope apart
- Hands finish by your ears
- Squeeze between the shoulders
Common mistakes
- Using so much weight that you lean back to move it.
- Pick a light load; this exercise works best with strict, controlled reps.
- Elbows dropping into a row.
- Keep your elbows at shoulder height so the rear delts and rotators do the work.
- Rushing the return.
- Take two seconds to let the rope back out.
Also works: Rotator cuff, Middle traps, Rhomboids
Make it easier
Use the Suspension Trainer Face Pull with your body more upright to reduce the load.
Make it harder
Hold the finish for two to three seconds each rep, or add the Cable Rear Delt Fly as a second rear delt exercise.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Face Pull work?
- The Cable Face Pull mainly works the rear delts and upper back.
- What equipment do you need for the Cable Face Pull?
- A cable.
- How many sets and reps of the Cable Face Pull?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Face Pull?
- Band Pull-Apart, Band Rear Delt Row, Cross-Body Shoulder Stretch and Dumbbell Incline Rear Delt Row work the same main muscle.
Program it for your clients
Coaches add the Cable Face Pull to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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