Cable Standing Face Pull

Cable Standing Face Pull


This exercise involves standing in front of a cable machine and pulling the cable towards your face while keeping your elbows high and squeezing your shoulder blades together. It targets the upper back and shoulder muscles.

Muscle Group

Equipment Required

Cable Standing Face Pull Instructions

  1. Attach a rope or handle to a cable machine at chest height.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the rope or handle with both hands, palms facing each other.
  4. Retract your shoulder blades and pull the rope or handle towards your face, keeping your elbows high and out to the sides.
  5. Pause at the top of the movement and squeeze your shoulder blades together.
  6. Slowly lower the rope or handle back to the starting position.
  7. Repeat for the desired number of repetitions.

Cable Standing Face Pull Form & Visual

Cable Standing Face Pull

Cable Standing Face Pull Benefits

  • Strengthens the upper back muscles, including the rhomboids, traps, and rear deltoids
  • Improves posture by pulling the shoulders back and down
  • Reduces the risk of shoulder injuries by strengthening the rotator cuff muscles
  • Increases shoulder mobility and flexibility
  • Can be modified to target different areas of the upper back and shoulders

Cable Standing Face Pull Muscles Worked

  • Rhomboids
  • Trapezius
  • Rear Deltoids
  • Rotator Cuff
  • Biceps

Cable Standing Face Pull Variations & Alternatives

  • Cable Seated Face Pull
  • Cable Face Pull with External Rotation
  • Cable Face Pull with Rope
  • Cable Face Pull with Band
  • Cable Face Pull with Overhead Press