Cable Standing One Arm 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
- One Arm Face Pull
Visualised Target Muscle Groups
Front
Back
How to: Cable Standing One Arm Face Pull
- Attach a cable handle to the low pulley on a cable machine.
- Stand facing the machine, holding the handle with one hand.
- Rotate your shoulder to bring your elbow up to shoulder height, keeping your elbow bent.
- Pull the handle towards your face, keeping your upper arms parallel to the ground.
- 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, leading to poor form.
- Not fully retracting the shoulder blades.
- Rounding the back during the pull.
Modifications
- Perform seated or kneeling to reduce lower back strain.
- Use lighter weights or resistance bands if needed.
Tips
- Keep your core engaged throughout the movement.
- Ensure your shoulder blades are retracted at the start of the exercise.
- Control the movement to maintain tension on the target muscles.
Cable Standing One Arm Face Pull Alternatives
Tags
shoulders
strength
face pull
cable
posterior deltoids
upper body