Cable Face Pull

oec:cable-face-pull

A cable pulling exercise targeting the rear deltoids, upper back, and rotator cuff through combined horizontal abduction and external rotation.

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Also called: Face Pull, Facepull, Cable Rope Face Pull

How to do it

Attach a dual-handled rope to a cable pulley positioned at upper-chest to eye height.
Grasp the rope with both hands using a neutral or overhand grip with your thumbs pointing backward.
Step back a couple of paces to elevate the weight stack and assume a balanced staggered stance with knees slightly unlocked and core braced.

Initiate the movement by retracting your shoulder blades and pulling the center of the rope directly toward your face.
As your hands approach your face, externally rotate your shoulders by pulling the rope ends apart until your hands are alongside your ears.
Pause briefly at peak contraction, ensuring your elbows are high and wide and shoulder blades fully squeezed.
Slowly extend your arms forward under control to return the weight stack to the starting position.

Inhale as your arms extend forward; exhale as you pull and externally rotate toward your face.

Using excessive body English and leaning backward to move the weight.: Lower the load, brace your core, and keep your torso stationary throughout the set.
Leading entirely with the elbows without externally rotating the shoulders.: Ensure your hands finish level with or behind your elbows, resembling a double-biceps pose.
Shrugging the shoulders upward toward the ears.: Depress your shoulder girdle and emphasize mid-to-lower trapezius activation rather than upper trap shrugging.

Select a light to moderate resistance to maintain strict control and avoid shoulder impingement.

This record: CC-BY-SA-4.0.