Cable Standing Face Pull

Muscles worked

Setup

1. Set the cable pulley to eye level or slightly above and attach the rope handle.
2. Grip the ends of the rope with an overhand grip (thumbs facing you) and take a few steps back to create tension.
3. Adopt a staggered stance with one foot forward or a wide square stance to maintain a stable base.
4. Extend your arms fully in front of you, keeping your chest up and shoulders retracted.

How to do it

1. Exhale as you pull the center of the rope towards your forehead by driving your elbows back and out to the sides.
2. As the rope nears your face, pull the ends apart to emphasize external rotation of the shoulders.
3. Squeeze your shoulder blades together at the peak of the movement for a one-second pause.
4. Inhale as you slowly return the weight to the starting position using a controlled 2-3 second tempo.

Form checklist

• Keep your elbows higher than your wrists throughout the entire range of motion.
• Avoid leaning your torso back or using momentum to pull the weight.
• Maintain a neutral neck position; do not reach forward with your chin to meet the rope.
• Ensure your wrists remain neutral and do not collapse inward during the pull.

Pro tips

• Think about pulling the ends of the rope past your ears to maximize rear delt engagement and peak contraction.
• Focus on the 'double bicep' pose at the end of the movement to ensure you are achieving full external rotation.
• Initiate the movement by retracting your shoulder blades rather than just pulling with your biceps.

Make it harder

• Add a 3-second isometric hold at the point of maximum contraction to increase time under tension.
• Slow down the eccentric (lowering) phase to 4-5 seconds to further challenge the stabilizing muscles of the upper back.

Frequently asked

What muscles does the cable standing face pull work?

The cable standing face pull primarily targets the trapezius, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the cable standing face pull?

The cable standing face pull uses cable and rope.

Is the cable standing face pull good for beginners?

Yes. The cable standing face pull is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius