Cable Face Pulls
CableStrength
Cable Face Pulls are a strength exercise performed on a cable machine with a rope attachment, where you pull the rope toward your face at eye level while squeezing your shoulder blades together and externally rotating your shoulders. The primary purpose is to strengthen the rear deltoids, upper back, and rotator cuff muscles, improving shoulder stability, posture, and scapular retraction. This exercise benefits athletes, weightlifters, and anyone prone to shoulder imbalances or poor upper body posture by enhancing joint health and injury prevention.
How to Perform Cable Face Pulls
- 1Attach a rope handle to the cable machine at upper chest height; select light to moderate weight.
- 2Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- 3Grasp the rope with both hands, palms facing each other, and step back to create tension in the cable.
- 4Position your arms extended straight out, elbows slightly bent, and lean torso back slightly at a 20-30 degree angle.
- 5Pull the rope toward your face by driving elbows back and out to the sides, squeezing your rear delts and upper back; exhale during the pull.
- 6Continue until the rope reaches your face, thumbs pointing behind you and elbows at eye level.
- 7Slowly extend arms back to the starting position under control; inhale during the extension.
- 8Key form tips: Keep shoulders down away from ears; avoid using momentum or shrugging; maintain a neutral spine; focus on rear shoulder squeeze—common mistakes include flaring elbows too high or rounding the back.
