Cable Face Pulls (How To, Muscles Worked, Benefits)

The Cable Face Pull is an upper-back and shoulder exercise that targets the rear deltoids, traps, and rotator cuff muscles.

Using a rope attachment on a cable machine, this movement strengthens the muscles that stabilize the shoulders and improve posture, making it a must-have accessory for balanced upper-body development.

Primary Muscles Worked: Rear Deltoids, Rhomboids, Trapezius
Secondary Muscles Worked: Rotator Cuff, Biceps, Core (stabilization)
Equipment Needed: Cable Machine with Rope Attachment

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How To Do Cable Face Pulls

Step-by-Step Instructions

1. Set-Up:
   • Attach a rope handle to a cable machine set at upper chest or face height.
   • Grab the rope with an overhand grip (thumbs pointing toward you) and step back until the cable is taut with arms fully extended.
   • Stand tall with a slight bend in your knees and engage your core.
2. Execution:
   • Pull the rope toward your face by driving your elbows back and out to the sides.
   • As you pull, externally rotate your shoulders so your hands finish beside your ears and your thumbs point behind you.
   • Squeeze your shoulder blades together at the end of the movement.
   • Slowly return to the starting position with control.
3. Tips for Proper Form:
   • Keep your chest up and avoid shrugging your shoulders.
   • Focus on pulling with your rear delts and upper back, not your biceps.
   • Maintain a steady tempo, control both the pull and return.
   • Avoid leaning backward; let your shoulders do the work.

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Key Benefits

• Strengthens rear delts and upper back for better posture.
• Improves shoulder health and stability by targeting rotator cuff muscles.
• Balances pressing strength from bench and shoulder work.
• Enhances scapular control and overall shoulder mobility.

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Modifications and Variations

• Easier Option:
  • Use lighter weight to focus on form and control.
  • Perform seated or with a single rope handle for stability.
• Harder Option:
  • Pause for 1–2 seconds at full contraction.
  • Perform slow eccentrics (3–4 seconds returning to start).
  • Use bands instead of cables for increased tension at the end range.

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Common Mistakes

• Using Momentum: Move slowly, don’t jerk the weight back.
• Shrugging Shoulders: Keep traps relaxed and focus on retraction.
• Incorrect Elbow Path: Drive elbows out and back, not down.
• Short Range of Motion: Pull fully until the rope reaches your face.

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Reps and Sets Recommendations

• For Strength and Stability: 3–4 sets of 8–10 controlled reps.
• For Hypertrophy/Postural Work: 3–4 sets of 10–15 reps.
• For Shoulder Health/Activation: 2–3 sets of 15–20 light, focused reps.

Cable Face Pull Alternatives

If you don’t have a cable machine or you’re just looking to change up your workout plan a bit, here are a couple of alternatives you can try in place of Face Pulls.

Want even more options? Here are 10 Face Pull alternatives that you can choose from.

Band Pull Apart

Band Pull Aparts, also known as Band Tears, work very similarly to Cable Face Pulls, with an even easier setup.

For Band Pull Aparts, all you have to do is grab a band, hold it straight out in front of you and pull your arms straight out to the side. This movement should stretch the band and bring it toward your chest.

I love Band Tears in warm-ups as a quick and efficient shoulder warm-up.

Dumbbell Upright Row

If you don’t have a cable machine or a resistance band, Dumbbell Upright Rows are a great alternative that also focuses on the shoulders and upper trapezius.

Exercises to Superset with Face Pulls

Looking to ramp up your Face Pulls? Try using one of the following exercises to create a superset.

Bench Press

Why: Bench Press is my personal favorite, and most often used, superset to go along with Face Pulls.

Bench Press is a large compound movement that I don’t like to interfere with too much with a superset, but Face Pulls are a low enough intensity exercise to not hinder your Bench Press sets.

Push-Ups

Why: I like Push-ups as a superset to Face Pulls for all the same reasons I like Bench Press. Push-ups are just a little more beginner-friendly (and a great option if you’re limited on equipment).

Push-ups, like Bench, target the chest, shoulders, and triceps, providing a nice balance to the muscle groups worked during Face Pulls.

Want more ideas? Here are 10 of my favorite exercises to superset with Face Pulls.

More Links and Info

If you’d like to see even more exercises for the chest, back and shoulders – check out the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of upper body movements, all with detailed instructions.

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