Cable Face Pull
-
Upper Body
Strength
Shoulder Health
Back
-
Cable Machine with Rope Attachment
-
All Levels
Overview
The cable face pull is a shoulder and upper back strengthening movement that emphasizes posture, scapular stability, and rotator cuff engagement. Often used as both a prehab and strength-building movement, this exercise is ideal for developing healthy shoulder mechanics and improving upper body alignment.
Muscles Worked
PRIMARY:
Posterior deltoids
Middle and lower trapezius
Rhomboids
SECONDARY:
Rotator cuff
Biceps (stabilizer)
Forearms
Core (stabilizer)
STEP-BY-STEP INSTRUCTIONS
Set the cable pulley to upper chest or eye height and attach the rope handle.
Grasp the ends of the rope with a neutral grip (palms facing in), thumbs pointing behind you.
Step back to create tension in the rope. Stand in an athletic stance with knees slightly bent and core braced.
Pull the rope toward your face, leading with your elbows and keeping them high.
As the rope reaches your face, externally rotate your shoulders slightly so your hands separate and your thumbs end near your ears.
Squeeze your shoulder blades together at the end range, then return slowly to the starting position.
Repeat for prescribed reps.
Benefits
Enhances shoulder and scapular stability
Strengthens the upper back and rear deltoids
Improves posture and helps prevent shoulder injuries
Ideal for shoulder prehab or warm-up routines
COACHING CUES
Lead with your elbows, not your hands
Separate the rope as you pull
Don’t arch your back. Instead, brace your core and keep ribs stacked
Control the return so the weights won’t pull you forward
Notes
Cable face pulls are commonly used to build upper back and shoulder endurance, correct posture, and support healthy joint function. They are a foundational movement in both strength training programs and physical therapy routines due to their ability to target commonly underused postural muscles.