Exercise guide · Shoulders & Traps

Cable Face Pulls

Face pulls train rear delts and upper back with a high cable at face height. Pull the rope toward your face with elbows high and a brief external rotation at the finish.

  • Targets: Rear delts
  • Equipment: Cable
  • Type: Isolation
Cable Face Pulls exercise illustration showing the movement position

Step by step

How to do the Cable Face Pulls

  1. Set a cable pulley to upper-chest or face height and attach a rope handle.
  2. Stand with feet shoulder-width apart and grasp the rope with a neutral grip, thumbs toward you.
  3. Step back to create tension with arms extended. Brace your core and stand tall with a slight knee bend.
  4. Pull the rope toward your upper face or forehead, driving elbows out and back higher than your wrists.
  5. Pause with a squeeze between your shoulder blades, then return under control to the start.

Form cues

  • Elbows high and wide
  • Pull the rope apart near your face
  • Stand tall, core braced
  • External rotation at the finish

Common mistakes

  • Pulling to the chest like a row
  • Letting elbows drop below wrists
  • Using hips to yank the weight
  • Standing too close and losing tension

Muscles worked

Primary

Rear delts

Secondary

Mid back

Safety: Start light to learn elbow path. Reduce weight if shoulders feel strained in the rotated finish.

Alternatives

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