Animated GIF · Available via API
gif_boxCable Face Pull
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fitness_center Equipment
CableCategory
strength
Mechanic
isolation
Cal/min
4.9
Force
pull
Cable Face Pull is a beginner single-joint isolation pulling exercise targeting the rear Delts in the Shoulders region. Performed using a cable with rope attachment, it strengthens the rear deltoids and external rotators. Secondary muscles engaged include Traps, Rotator Cuff and Biceps.
list_alt Step-by-Step Instructions
Set a cable pulley to upper-chest or eye height and attach a rope handle.
Grasp both ends of the rope with an overhand grip, thumbs facing you.
Step back to create tension in the cable and stand with feet shoulder-width apart.
Pull the rope toward your face, driving your elbows out and back past your ears.
At peak contraction, externally rotate your shoulders so your fists point toward the ceiling.
Pause for one second, then slowly return to the starting position under control.
Keep your core braced and avoid leaning back throughout the movement.
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