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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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