Cable Face Pull

Dive into the powerful world of the Cable Face Pull. This isn’t just another exercise; it’s the unsung hero in the world of shoulder health and postural alignment.

  • Immediate Answer: The Cable Face Pull targets your posterior deltoids, rhomboids, and the upper traps. Want defined shoulders and better posture? You’ve got to include this in your regimen.
  • Beginner Friendly: No worries if you’ve never heard of it; we got you!
  • Tips for Mastery: Beyond the basics, we’ve some pro tips to maximize gains.

What’s the Cable Face Pull All About?

The Cable Face Pull isn’t just about aesthetics. Sure, it aids in sculpting those shoulders, but its primary function is to counteract the forward shoulder slump many of us develop from daily tasks like driving, typing, and phone-scrolling.

Benefits You Can’t Ignore!

  • Strengthens Posterior Deltoids: Essential for balanced shoulder strength.
  • Enhances Scapular Retraction: Goodbye, hunched back!
  • Bolsters Upper Trapezius and Rhomboids: Perfect for supporting those heavy lifts.

Step-by-Step Instructions for the Cable Face Pull

  • Setup: Head to the cable machine. Attach a rope handle to the pulley, ensuring it’s set at upper chest level.
  • Grip: Grab the rope with both hands using an overhand grip, ensuring your palms face one another.
  • Position: Stand a step or two back, so the weight is lifted off the stack. Position your feet shoulder-width apart, bend the knees slightly, and tighten your core.
  • Initial Movement: Pull the rope towards your face, aiming for your forehead. As you pull, imagine trying to separate the rope ends, activating those posterior delts.
  • Squeeze: At the peak of your pull, squeeze those shoulder blades together! Hold for a moment.
  • Return: Slowly release the rope back to its starting position, maintaining control throughout.

Pro Tips to Amplify Your Cable Face Pulls

  • Mind the Elbows: Keep them higher than your wrists during the pull.
  • Engage the Core: This isn’t just a shoulder exercise. Keep that core tight for stability.
  • Avoid Using Momentum: Slow and controlled is the way to go. No swinging!
  • Vary Grip: Occasionally switch to an underhand grip. It shifts the focus slightly, keeping those muscles guessing!

Why Should AH7 Enthusiasts Prioritise the Face Pull?

Cable Face Pull is more than a shoulder sculptor. It’s about functional fitness and longevity. Incorporating this exercise ensures you stay balanced, avoiding the dominance of anterior (front) shoulder muscles. Plus, face pulls bring that upper back into play, promoting that tall, confident posture we all crave.


  • Is the Cable Face Pull suitable for beginners? Absolutely! It’s beginner-friendly and essential for building a balanced physique.
  • How often should I incorporate Face Pulls into my routine? At least 2-3 times a week, especially if you engage in exercises that heavily work the anterior deltoids.
  • Can I use resistance bands for Face Pulls? Certainly! While the feel might be different, resistance bands can be a great alternative.
  • Is there a difference between Face Pulls and Cable Face Pulls? The terms are often used interchangeably. Just ensure you’re using proper technique.
  • Why am I not feeling it in my shoulders? Check your form. Ensure you’re not using momentum and focus on squeezing those shoulder blades.
  • Can Cable Face Pulls help with shoulder pain? While they can help in strengthening and balancing shoulder muscles, always consult with a physiotherapist regarding pain.
  • How many sets and reps are ideal? 3-4 sets of 12-15 reps are a good starting point, with controlled movements.
  • What weight should I start with? Start light, prioritise form, and gradually increase as you become comfortable.
  • Can I combine this with other exercises? Yes, pair it with exercises that target the anterior deltoids for a balanced workout.
  • Is there any risk of injury with Cable Face Pulls? Like any exercise, improper form can lead to injury. Always ensure you’re practicing correct technique.

Stay inspired, stay pumped, and make the Cable Face Pull a staple in your fitness journey. Here at AH7, we’re rooting for your success!

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