At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Rear Deltoids |
| Also works | Traps, Rhomboids, Rotator Cuff |
The movement, step by step.
- Attach a rope to a pulley near face height and take an overhand or comfortable neutral grip on the ends.
- Step back until the cable is taut, set feet securely, and start with arms reaching forward.
- Pull the rope toward your forehead while separating the ends so the hands finish beside the face and elbows point outward.
- Return slowly with the trunk still, allowing the shoulder blades to move forward naturally.
Technique cues
- Keep the neck long and eyes forward.
- Choose a height that lets shoulders move comfortably.
- Use a light load and pause beside the face.
Common mistakes
- Leaning backward to drag a heavy stack.
- Forcing the hands behind the head or shrugging hard.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Face Pull | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Face Pull, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.