Pull cable handles toward your face with elbows held at shoulder height to work the shoulder muscles. Perform the movement with a controlled scapular squeeze.
How to do the Face Pull (Cable)#
- Set a double handle on a high pulley and stand facing the machine with feet hip-width apart.
- Grasp the handles and extend your arms so the cables are taut at head/eye level.
- Lift your elbows so they are aligned with your shoulders and keep your upper arms wide.
- Pull the handles toward your face, leading with your elbows and drawing your shoulder blades together.
- Slowly release back to the starting position under control and repeat for the desired reps.
Muscles worked#
- Primary: Rear delts
- Secondary: Upper back, Traps, Biceps
Common mistakes#
- Using excessive weight and swinging the torso.
- Allowing the elbows to drop below shoulder level.
- Pulling primarily with the hands instead of driving the elbows.
- Bending the wrists and letting them collapse during the pull.
