Strength Training · Bodybuilding
Cable Face Pull
The cable face pull is a rope pull toward your forehead that trains the backs of your shoulders and upper back, with outward shoulder rotation to work the rotator cuff.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Attach a rope to a cable pulley set around eye height.
- Grasp one rope end in each hand with your palms facing inward.
- Step back into a staggered stance with your arms extended and the cable taut.
- Pull the rope toward your forehead with your elbows pointing outward, slightly below shoulder height.
- Rotate your forearms back until your hands are beside your temples.
- Extend your arms slowly back to the starting position.
Form cues
- Keep your shoulders away from your ears.
- Keep your wrists straight.
- Exhale as you pull.
Common mistakes
- Arching your lower backKeep your ribs stacked over your pelvis instead of leaning back to move the weight.
- Pushing your head forwardKeep your head over your torso rather than reaching your face toward the rope.
- Using too much weightReduce the load if you cannot briefly pause at the end of the pull without swinging.
Safety
Heavy loads or forced backward rotation can irritate your shoulders. A slipping grip or damaged attachment can send the rope toward your face.
- Check that the rope ends are intact and the attachment clip is fully closed.
- Keep a secure grip throughout the set, including when returning the weight stack to rest.
- Stop the set if you feel sharp pain or pinching in a shoulder.
If you have ongoing shoulder pain or a recent shoulder injury, ask a physiotherapist about a suitable range of motion before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Rope Attachment
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set with enough control to perform another two clean repetitions.