Cable Face Pull: How to Do It, Muscles Worked & Sets

How to Do the Cable Face Pull

1

Set the pulley

Attach a rope to a cable pulley and set it at about shoulder to face height.
2

Take your stance

Hold one end of the rope in each hand and step back until your arms are straight and the weight lifts off the stack. Stand tall with your feet about hip-width apart.
3

Pull toward your face

Pull the middle of the rope toward your face, leading with your elbows. Keep your elbows high, at or slightly above shoulder height.
4

Separate the rope

As the rope nears your face, pull the ends apart so your hands finish beside your ears. Squeeze your shoulder blades together and pause for a second.
5

Return slowly

Let your arms straighten over about 2 seconds while keeping your torso still, then repeat.

What Muscles Does the Cable Face Pull Work?

Primary

Posterior Deltoidthe rear of the shoulder, pulls the upper arms back.
Middle Trapeziuspulls the shoulder blades together.
Rhomboidspull the shoulder blades together and hold them in place.

Secondary

Infraspinatus and Teres Minorrotator cuff muscles that turn the upper arm outward at the end of the pull.
Lower Trapeziushelps control the shoulder blades.
Biceps Brachii and Brachialisbend the elbows during the pull.

How Many Sets and Reps Should You Do?

Goal	Sets	Reps	Rest
Muscle Growth	3	12–20	60 sec
Strength	3–4	10–12	90 sec
Endurance	2–3	20–25	45 sec
Beginner	2–3	15	60 sec

Common Mistakes That Reduce Results

✕

Letting the Elbows Drop

When the elbows fall below the shoulders, the face pull turns into a row and the rear delts do less. Keep your elbows high.

✕

Using Too Much Weight

Heavy loads make you lean back and swing. Choose a weight you can pull to your face and hold for a second.

✕

Shrugging

Lifting your shoulders toward your ears shifts work to the upper traps. Keep your shoulders down as you pull.

✕

Pulling to the Chest or Neck

Aim the middle of the rope at your face, around nose to forehead level.

✕

Leaning Back

Using your body weight to start the pull takes the load off the target muscles. Keep your torso still.

Tips for Better Results

✓

Finish with Your Hands Beside Your Ears

Pulling the rope ends apart at the end of each rep makes the upper arms rotate outward.

✓

Pause at Your Face

A one-second hold at the end of each rep stops you from using momentum.

✓

Use a Staggered Stance if Needed

If the stack pulls you forward, put one foot slightly in front of the other.

✓

Think Light and Strict

Face pulls are usually done with light weights and higher reps.

Modifications and Progressions

▼ Easier

Resistance Band Face Pull

A band anchored at face height gives light resistance and works at home.

▼ Easier

Seated Cable Face Pull

Sitting removes body sway so you can focus on keeping your elbows high.

▲ Harder

Cable Face Pull with 2-Second Pause

Hold the rope beside your ears for 2 seconds on every rep before you return.

▲ Harder

Cable Face Pull with Slow Return

Take 3–4 seconds to straighten your arms on each rep.

Frequently Asked Questions

What muscles do face pulls work?

Mainly the rear delts, middle traps and rhomboids. The rotator cuff muscles that turn the arm outward work at the end of each rep.

How high should the cable be?

About shoulder to face height. That lets you keep your elbows high while you pull toward your face.

Why do programs add face pulls to bench press days?

Many programs use them to balance lots of pressing with direct work for the rear delts and upper back.

Face pull or reverse fly — which is better?

Both train the rear delts. The face pull adds outward rotation of the shoulder at the end of each rep, which a reverse fly does not.

Can I use a band instead of a cable?

Yes. A band anchored at face height lets you do the same movement at home.

Cable Face Pull

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