Cable Face Pull
A cable-machine shoulder and upper-back exercise that targets the rear delts and rotator cuff, commonly used to balance out heavy pressing work.
Equipment: Cable machine
How to do it
- 1Set a cable to roughly head height with a rope attachment and grip one end in each hand.
- 2Step back to create tension and pull the rope toward your face, leading with your elbows high and wide.
- 3Squeeze your shoulder blades together at the end of the pull.
- 4Return under control to the starting position.
Common mistakes
- Pulling with too much weight, which forces the elbows to drop and shifts the work away from the rear delts.
- Rounding the shoulders forward at the start instead of maintaining an upright posture.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Face Pull safe for beginners?
Generally, yes. The Cable Face Pull is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Face Pull work?
The primary mover is your shoulders. As a pull movement, it also involves your triceps and upper chest.
What can I substitute if I don't have a cable machine for the Cable Face Pull?
The Face Pull trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Face PullRelated exercises
Learn more
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