Cable Face Pull
The cable face pull targets the rear deltoids, rhomboids, and external rotators that are essential for shoulder health. Pull a rope attachment toward your face with high elbows, finishing with your hands beside your ears.
How to Perform
Set the cable to upper-chest or face height and grab a rope attachment with a neutral grip.
Pull the rope toward your face, separating the ends as your hands pass your ears.
Externally rotate your shoulders at the end so your fists point to the ceiling.
Squeeze your rear delts and mid-back for a two-count at peak contraction.
Common Mistakes to Avoid
Using too much weight and turning it into a standing row instead of an external rotation movement.
Pulling to the chest instead of the face, which misses the rear delt emphasis.
Leaning back excessively to move the weight, which loads the lower back instead of the upper back.
Rushing reps without holding the contraction — the pause is where the benefit lives.
Muscle Activation
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