Cable Face Pull
Set a rope at face height and stand tall with a braced core. Pull toward your eyes with elbows high and wide, rotate thumbs back, and squeeze shoulder blades without shrugging. Control the return; builds rear delts and rhomboids.
Updated
Primary muscles: Rear Delts. Supporting muscles: Rhomboids. Equipment: Cable machine.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand or sit tall with a light load and soft elbows.
- Brace the core and set the shoulders down away from your ears.
- Pull the rope toward eye level with elbows high.
- Stop before you need to lean or shrug.
- Pause briefly at the top.
- Lower under control to the start position.
Watch for
- Using body swing to start the rep.
- Shrugging before the delts do the work.
- Going heavier than the shoulder can control.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Keep the load light enough that the last rep follows the same path as the first.
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