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 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Cable Face Pull is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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 cable-machine for the Cable Face Pull?
The Face Pull targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.
See the Face PullRelated exercises
Learn more
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