Cable Face Pull

Builds the rear delts and upper back. It helps improve posture and shoulder control for other lifts.

Muscle group

Shoulders

Equipment

Cable

Exercise type

Isolation

Technique

Basic technique

Start training with SisuLift→

Muscles worked

§ 01 · Muscles

Primary muscle

Shoulders

Supporting muscles

Back

How to perform

§ 02 · Steps

01
Stand facing the cable with the high pulley or rope at head height and your feet shoulder-width apart.
02
Grip the rope handles with a neutral grip, thumbs pointing toward your face, take a small step back, and brace your core.
03
Pull the rope toward your face, focusing on pulling your shoulder blades together, and keep your elbows wide with your upper arms nearly parallel to the floor.
04
Hold the contraction for 1–2 seconds, feeling your rear delts and upper back working, then return to the starting position under control.

Beginner's guide

§ 03 · Guide

What it works

Builds the rear delts and upper back. It helps improve posture and shoulder control for other lifts.

What it should feel like

You should feel it in your rear delts and around your shoulder blades, not in your neck or biceps.

Most common mistake

A common mistake is using too much weight and jerking the rep. Go lighter, keep your elbows high and squeeze your shoulder blades together.

How to get started at the gym

§ 04 · SisuLift

Cable Face Pull is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.