Shoulders · Cable machine

Cable Standing Face Pull

The cable standing face pull is an accessory movement designed to strengthen the rear deltoids, upper back, and rotator cuff muscles. It helps balance high pressing volume and is typically performed 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 or dual handle attachment set at upper chest or face height.
Grab the attachment with both hands.
Pull the attachment towards your face, separating your hands and driving your elbows back and out.
Squeeze your rear delts and upper back.
Return to the starting position with control.

Common mistakes

Using excessive weight leads to leaning back and shifting tension away from the rear delts into the lower back.
Dropping the elbows below shoulder level turns the exercise into a standard row, reducing rear delt activation.
Failing to externally rotate the shoulders at the contraction point limits the engagement of the rotator cuff.

Tips

Set the cable pulley at eye or upper chest height to maintain a clean pull angle toward your face.
Pull the rope attachment apart at the finish, driving your elbows back and keeping thumbs pointing behind you.
Hold the peak contraction for one second before controlling the weight back to the start.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with 60 to 90 seconds of rest between sets to target muscular endurance and joint integrity. Heavy low-rep sets are generally counterproductive for this isolation pattern.

Muscles worked

Cable Standing Face Pull: 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.

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Questions

Can face pulls be performed without a cable machine?

Yes, you can replicate the movement at home by anchoring a resistance band to a secure point at head height.

What should you do if face pulls cause shoulder pain?

Stop the exercise immediately, review your elbow path, and consult a qualified specialist if the discomfort continues.

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