Cable Face Pull

The face pull trains the rear deltoids and upper back while also developing shoulder external rotation strength. It is one of the most important shoulder health exercises and counterbalances the internal rotation demand of heavy pressing.

Beginner 💪 Rear Delts Isolation Pull
3
Sets
15–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable
Cable Face Pull — start and finish positionsSTARTFINISH
Cable
Rear Delts Beginner Isolation
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Muscles Worked

Learn more in the Rear-delts training guide →

Primary
Rear Delts
Secondary
Upper Back
Traps
Rotator Cuff
Highlighted muscles

How To Perform

  1. 1 Set the cable to upper-face height. Attach a rope handle.
  2. 2 Grasp both ends of the rope and step back from the machine.
  3. 3 Pull the rope toward your face, separating the hands at the end of the motion.
  4. 4 At the peak, hands should be at ear level with elbows raised high.

Form Cues

  • ✓ Raise your elbows to shoulder height or above — this maximises rear delt and external rotator engagement.
  • ✓ Think about pulling your thumbs toward your ears at the end of each rep.
  • ✓ Keep the movement controlled — this is a shoulder health exercise, not a heavy compound movement.

Common Mistakes

  • ✗ Elbows dropping below the cable height — this turns the movement into a row rather than a face pull.
  • ✗ Using too much weight and compromising the shoulder external rotation.
  • ✗ Pulling to the neck instead of the face.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Face Pull, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Face Pull? These alternatives target the same muscles:

Rear Delt Fly
Rear Delts · Beginner
→
Reverse Pec Deck
Rear Delts · Beginner
→
Band Pull-Apart
Rear Delts · Beginner
→

Swap Cable Face Pull for something else

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Where This Exercise Fits

FAQ

How many sets of Cable Face Pull should I do?▾
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Face Pull target?▾
Cable Face Pull primarily targets the Rear Delts. Secondary muscles include Upper Back, Traps, Rotator Cuff.
Is Cable Face Pull good for beginners?▾
Cable Face Pull is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Face Pull, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.