Cable Face Pull
Cable Face Pull is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Resistance exercise – rear-delt horizontal abduction
Exercise technique
- Pulley height
Attach a rope at face height and grasp both ends with a neutral grip.
- Distance
Step back to tension the cable, leaving room to separate your hands.
- Stance
Plant your feet, keep your chest upright and maintain abdominal tension.
- Pull
Direct your elbows sideways and pull the rope toward nose-to-forehead height.
- Separate the hands
Bring the ends beside your temples, allowing your forearms to point upward.
- Top control
Pause and exhale without shrugging toward your ears.
- Extend
Slowly reach your arms forward and repeat without letting the cable pull your torso forward.
Key technique points
- Keep the rope at face height.
- Separate your hands beside your head.
- Do not drop your elbows.
- Do not lean back through your lower back.
- Do not crane your neck forward.
- Slow the forward return.
Common mistakes
Pulling to the chest
Do not pull the rope down and bring your elbows to your ribs; maintain the high-elbow, rear-shoulder line.
Keeping the ends together
Do not finish with hands together before your face; separate the ends beside your head to allow external rotation.
Leaning back
Do not throw your torso backward to pull a heavy load; stay upright and balanced through your feet.
Shrugging
Do not crowd your shoulders toward your ears at the top; relax your neck as your hands separate.
Jutting the head forward
Do not shorten the repetition by approaching the rope with your face; keep your head over your chest.
Releasing the return
Do not suddenly yield to the cable and let your shoulders fall forward; complete arm extension slowly.
Frequently asked questions
Cable Face Pull: why is “Pulling to the chest” a mistake?
Do not pull the rope down and bring your elbows to your ribs; maintain the high-elbow, rear-shoulder line.
Cable Face Pull: why is “Keeping the ends together” a mistake?
Do not finish with hands together before your face; separate the ends beside your head to allow external rotation.
Cable Face Pull: why is “Leaning back” a mistake?
Do not throw your torso backward to pull a heavy load; stay upright and balanced through your feet.
Cable Face Pull: why is “Shrugging” a mistake?
Do not crowd your shoulders toward your ears at the top; relax your neck as your hands separate.
Cable Face Pull: why is “Jutting the head forward” a mistake?
Do not shorten the repetition by approaching the rope with your face; keep your head over your chest.
Cable Face Pull: why is “Releasing the return” a mistake?
Do not suddenly yield to the cable and let your shoulders fall forward; complete arm extension slowly.
What should I focus on when doing Cable Face Pull?
Keep the rope at face height. Separate your hands beside your head. Do not drop your elbows. Do not lean back through your lower back. Do not crane your neck forward. Slow the forward return.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.