cable face pulls

The Cable Face Pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. Cable face pulls are most often performed with a rope attachment.

  • Adds size to the rear delts, traps, and upper back muscles
  • Great for improving shoulder mobility and strengthening stabilizer muscles
  • Carries over to a stronger bench and overhead press

Video Source: KAGED MUSCLE

  • Main Muscle Worked: Shoulders
  • Secondary Muscles Worked: Traps, Triceps
  • Type: Strength
  • Equipment: Dumbbells
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Beginner
  1. Stand facing the cable machine, with the cable set up high. Your feet should be just wider than your hips, your torso straight, and as always, your core engaged. 
  2. Hold the cables in an overhand grip, and pull them back towards your face. Keep your elbows down next to your body, rather than up around your head. 
  3. As you pull, you want to rotate your hands slightly so that your thumbs are pointing back. This will fully work the rotator cuff, incorporating it with your rear deltoid. You should feel the contraction between your shoulder blades. 
  4. Allow the cables to return, with control, to the front, and your arms extended. 


How to do cable face pull