Cable Standing Face Pull Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Face Pull
Visualised Target Muscle Groups
Front
Back
How to: Cable Standing Face Pull
- Attach a rope handle to a cable machine at upper chest height.
- Grip the rope with both hands with your palms facing each other.
- Step back to create tension in the cable.
- Pull the rope towards your face, separating the ends to either side while keeping your elbows high.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position and repeat.
Common Mistakes
- Using too much weight, which can lead to poor form.
- Allowing the elbows to drop below shoulder level.
- Not fully retracting the shoulder blades.
Modifications
- Use a lighter weight or perform the exercise with resistance bands.
- Perform the exercise seated to reduce strain on the lower back.
Tips
- Keep your elbows high and maintain a neutral wrist position.
- Engage your core to avoid overarching your back during the exercise.
- Focus on squeezing your shoulder blades together at the end of the pull.
Cable Standing Face Pull Alternatives
Workout plans with Cable Standing Face Pull
Free programs that include this exercise, with sets, reps and rest for every day.
- Full Body Workout Plan: 3-Day Program3 days a week
- Upper Lower Split: The Complete 4-Day Workout Routine4 days a week
- The 3-Day Split: Complete Training Guide3 days a week
- Workout Plan for Men Over 40: Stay Strong and Build Muscle4 days a week
- Push Pull Legs Routine: Complete PPL Guide3 days a week
- 4-Day Workout Split for Muscle Gain (Upper Lower + PHUL)4 days a week
Tags
shoulders
strength
face pull
cable
deltoids
upper body
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