Cable Face Pull

First of all thanks for landing this article, if you are searching for How To Do Cable Face Pull Properly then we must say you are in the right place.
So without getting into the query less directly jump on the Cable Face Pull

Exercise In Details:

  1. Force: Pull
  2. Synergists: Teres Minor, Middle, and Lower Trapezius, Brachioradialis, Lateral Deltoid, Brachialis.
  3. Target muscle: Posterior Deltoid
  4. Mechanics: Compound

How To Do Cable Face Pull?

  1. Stand in front of a pulley.
  2. Set at approximately head height.
  3. Grasp one end of the rope attachment in each hand using a supinated (underhand) grip.
  4. Step backward so that the rope is taut.
  5. Your arms are stretched out in front of you.
  6. Assume a staggered stance (place one foot in front of the other) and lean backward to help you balance.
Cable Face Pull


  1. Exhale as you pull the rope.
  2. Toward your forehead.
  3. As the rope nears your face, externally rotate your shoulders so that you end up making a double biceps pose.
  4. Hold for a count of three.
  5. Inhale as you reverse the motion and return the rope to the starting position in a controlled manner.
  6. Repeat.
Cable Face Pull

Some Tips:

  1. Keep the flexing of your elbows to a minimum.
  2. This will keep as much movement as possible in your shoulders, where it belongs.
  3. Avoid swaying back and forth to complete the reps.
  4. Keep the movement in your shoulders.
  5. Don’t go too heavy, as this often leads to swaying.
  6. The cable face pull is one of the most beneficial exercises for your shoulders, which is why it’s included in every training program on this website.
  7. Many popular training programs strengthen your internal shoulder rotators (i.e. your pectoralis major, latissimus dorsi, teres major, anterior deltoid, and subscapularis) much more than your external shoulder rotators (i.e. your posterior deltoid, infraspinatus, and teres minor).
  8. In fact, exercises that include external shoulder rotation are often completely neglected! This can lead to a strength imbalance between the opposing muscle groups, which can result in shoulder joint instability and injuries.
  9. The cable face pull is one of the few exercises that effectively strengthens all of your external shoulder rotators, thus promoting shoulder health.
  10. The face pull can also be performed with dumbbells.
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