Shoulders · Cable machine

Cable Standing Face Pull (with-rope)

The cable standing face pull with a rope is an accessory pull targeting the rear deltoids, upper back, and rotator cuff muscles. It helps restore postural balance and fits well toward the end of an upper-body or shoulder workout.

Muscles: Shoulders, Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a rope attachment set at upper chest or face height.
Grab each end of the rope with your hands.
Pull the rope towards your face, separating the ends of the rope and driving your elbows back and out.
Squeeze your rear delts and upper back.
Return to the starting position with control.

Common mistakes

Using too much weight forces you to lean back and shifts the tension away from the rear delts to the lats.
Dropping your elbows below shoulder height turns the movement into a basic row and eliminates the external rotation component.
Jutting your head forward to meet the rope places unnecessary mechanical strain on the neck.
Failing to pull the ends of the rope apart significantly limits the range of motion for your upper back.

Tips

Drive your elbows high and wide, aiming the center of the rope toward your forehead or nose.
Hold the peak contraction for a brief second to maximize rear deltoid and scapular activation.
Adopt a staggered stance to stabilize your base and avoid overarching your lower back.

Sets and reps

Perform 3 to 4 sets of 12 to 20 reps with 60 to 90 seconds of rest, keeping the movement controlled throughout.

Muscles worked

Cable Standing Face Pull (with-rope): shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Can face pulls be done without a cable machine?

Yes, you can secure a resistance band at head height around a sturdy post, or perform prone dumbbell rear delt raises instead.

What should you do if you feel shoulder pain during face pulls?

Lighten the load and ensure your elbows stay high without shrugging the shoulders. If pain persists, stop the exercise and consult a specialist.

Similar exercises

All shoulders exercises →