Face Pull (Cable)

Back and shoulder exercise performed with cable using a rope attachment pulled toward the face.

Instructions

1. Attach a rope to the high pulley of a cable machine and stand facing the machine at arm’s length away.
2. Grasp the rope with an overhand grip, hands about shoulder-width apart, with arms extended in front of you.
3. Pull the rope toward your face, separating the rope ends as you pull so they move past either side of your head.
4. Your elbows should flare out to the sides, and you should feel your rear shoulders and upper back muscles contracting.
5. Pull until your hands are level with your ears and the rope ends are at or slightly past your face.
6. Squeeze at the peak contraction for a moment.
7. Slowly return to the starting position with control.
8. Repeat for the desired number of repetitions.

Tips

• Focus on pulling with your rear delts and upper back, not just your arms
• Keep your chest up and avoid leaning backward
• The rope should separate as it comes toward your face, not stay together
• This movement is excellent for shoulder health and correcting anterior shoulder dominance
• It’s a great movement to include in your warmup routine