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.
Variations
Easier
Workout plans with Cable Face Pull
Build muscle · intermediate
4-Day Upper Lower Workout Plan for Men Over 50
This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.
4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan