Cable Standing Face Pull

Description

The cable standing face pull is a horizontal pulling exercise performed at an upper cable pulley with a rope attachment. You pull the rope back toward your face while flaring your elbows out and rotating your wrists. The exercise heavily targets the rear delts, mid traps, and rotator cuff — making it one of the best exercises for shoulder health, posture, and balanced upper-body development.

Muscle Group

Back, Rear Deltoid, Rhomboids, Shoulders

Equipment Required

Cable

Cable Standing Face Pull Instructions

Attach a rope handle to a cable pulley set at roughly upper-chest or face height.
Grip both ends of the rope with an overhand grip — palms facing the floor. Step back so the cable is under tension with your arms fully extended.
Stand tall with feet shoulder-width apart in a slightly staggered stance for stability.
Brace your core and pull your shoulders down and back. Keep your torso upright throughout.
Pull the rope back toward your face by driving your elbows up and out. Aim to bring the rope to roughly the level of your forehead or eyes.
At the end position, your hands should be wide of your ears with thumbs pointing back behind you.
Squeeze your shoulder blades together hard. Hold for one second.
Slowly extend your arms back to the start position under control. Repeat for the desired number of reps.

Cable Standing Face Pull Form & Visual

Cable Standing Face Pull Benefits

One of the best exercises for shoulder health and rotator cuff strength
Builds the rear delts, mid traps, and rhomboids
Improves posture by strengthening the upper back muscles that resist forward shoulder rounding
Excellent warm-up before pressing exercises
Easy to perform with high frequency due to low spinal load
Helps balance the development of the front and back of the shoulder