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Shoulders · Cable
Cable Face Pull
How to do the Cable Face Pull with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Upper back, Traps, Biceps
How to do it
- Set a cable pulley to slightly above face height and attach a triceps rope.
- Grasp the ends of the rope with a pronated grip (thumbs pointing backward towards your face) and step back to create tension.
- Assume a staggered stance for stability, keeping your chest proud and core tight.
- Pull the rope directly towards the bridge of your nose by driving your elbows back and slightly up.
- As the rope nears your face, externally rotate your shoulders so your hands finish higher than your elbows in a 'double bicep' pose.
- Squeeze your rear deltoids and upper back aggressively for one second.
- Slowly extend your arms back to the starting position without letting your shoulders roll forward.
Coaching cues
- Pull to the face, hands high
- External rotation at the end
- Squeeze the upper back
Common mistakes
- Pulling the weight to the collarbone or chest, turning it into a high row
- Dropping the elbows down during the pull
- Using too much weight and relying on lower back momentum
Equipment and setup
Cable station, rope attachment
Cable pulley set to upper chest or face height with a rope attachment.
Also known as: Face Pulls
Track your Cable Face Pull in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
