Cable exercise

Face Pull (Cable) form, muscles worked, and workout tracking

The cable face pull is a foundational movement for shoulder health and posture. It primarily targets the rear deltoids, rhomboids, and external rotators of the rotator cuff, helping to counteract the rounded-shoulder posture often caused by desk work or excessive pressing movements.

Face Pull (Cable) illustration

How to do Face Pull (Cable)

  1. 1Attach a rope handle to a cable pulley set at upper-chest height and grasp the ends with an overhand grip.
  2. 2Step back to create tension, maintaining a staggered stance and a slight lean.
  3. 3Pull the rope toward your forehead, keeping your elbows high and flared outward, and squeeze your shoulder blades together at the peak.
  4. 4Exhale during the pull and inhale while slowly returning to the starting position under control.
  5. 5Maintain a neutral spine and avoid using momentum or swinging your torso.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bicep Curl (Cable)

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Cable Crossover

Chest · Cable

Cable Crunch

Core · Cable

Track Face Pull (Cable) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.