VARIATIONS
Cable Face Pull
Rope pulls from high pulley above head height.
This compound pull strengthens the rear deltoids and rhomboids to improve shoulder stability and posture. It counters the effects of excessive pressing by targeting the upper back.
HOW TO DO IT
- Attach a rope to a high pulley set above head height.
- Grab the rope with both hands using a neutral grip.
- Step back until your arms are fully extended and tension exists.
- Pull the rope towards your face while flaring your elbows out.
- Squeeze your shoulder blades together as your hands pass your ears.
- Slowly return to the starting position with control.
COMMON MISTAKES
- Pulling the rope down towards the chest instead of the face.
- Keeping the elbows tucked in close to the ribs.
- Using excessive weight that forces the body to lean back.
- Failing to externally rotate the shoulders at the peak contraction.
TIPS
- Think about pulling your hands apart as you reach your face.
- Keep your upper arms parallel to the floor throughout the movement.
- Lead the movement with your elbows, not your hands.
SAFETY
- Avoid jerking the weight violently to prevent strain on the rotator cuff.
DETAILS
- Muscles
- Shoulders
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Face pull
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated