Cable Face Pulls
Targeted Muscle Groups
Primary Muscles:
- Rear Deltoids:
- Rhomboids:
- Trapezius (Upper and Middle):
Secondary Muscles:
- Rotator Cuff Muscles:
- Biceps Brachii:
- Forearms:
Equipment Needed
- Cable Machine:
- Rope Attachment:
How to Perform Cable Face Pulls: Step-by-Step Guide
1. Setup:
- Secure a rope attachment to a cable machine, positioning the pulley at chest or face level.
- Stand upright, facing the machine, with your feet spaced shoulder-width apart.
- Hold the rope with both hands, keeping a neutral grip (palms facing each other). Step back until the cable is taut, arms fully extended in front of you.
Cable Standing Face Pull
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
- Stand upright with a slight bend in your knees, maintaining a stable stance.
3. Pulling Movement:
- Activate your core muscles and keep your back in a neutral position.
4. Rotation:
5. Hold and Squeeze:
6. Return to Start:
- Begin the exercise by pulling the rope attachment toward your face, focusing on controlled movement. Gradually extend your arms back to the starting position, ensuring constant muscle engagement throughout the motion.
7. Repetition:
- Continue for the desired number of repetitions, prioritizing proper technique and steady control with each rep.
Recommended Reps and Sets
- For Strength:
- For Hypertrophy (Muscle Growth):
- For Endurance and Mobility:
Pro Tips for Success
- Keep the Elbows High:
- Control the Movement:
- Engage the Core:
- Full Range of Motion:
- Focus on the Mind-Muscle Connection:
Common Mistakes to Avoid
- Using Too Much Weight:
- Incorrect Elbow Position:
- Neglecting the Rotation:
- Not Retracting the Shoulder Blades: