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All back exercisesBack · Gym

Cable Face Pull

Corrective staple for rounded shoulders. Rope to forehead, elbows high.

BeginnerCable + rope3 × 12–15
Cable Face Pull demonstration thumbnail — The RIGHT Way To Do Face Pulls
Rear deltsCable + rope

Cable Face Pull

Demo · ATHLEAN-X

Verified Cable Face Pull demonstration by ATHLEAN-X. Click to play.

How to do the Cable Face Pull

  1. 1Elbows high
  2. 2External rotation at end
  3. 3No lower-back arch

Benefits of the Cable Face Pull

  • Builds strength and size in the rear delts through a full, controlled range of motion
  • Also trains traps as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services