Cable Face Pull
The Cable Face Pull is arguably the single most important shoulder health and posture exercise you can do. It targets the often-neglected posterior deltoids, rhomboids, and external rotators — the muscles that counteract the internal rotation and forward-rounded posture from excessive bench pressing and desk work. Regular face pulls improve shoulder stability, reduce injury risk, and create the balanced 3D shoulder look that heavy pressing alone cannot achieve.
Video Demonstration
Step-by-Step Instructions
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Step 1
1. Attach a rope to a high pulley set at upper-chest to eye level
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Step 2
2. Select light to moderate weight — this is not an ego exercise; form matters far more than load
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Step 3
3. Grip the rope ends with palms facing each other (neutral grip) and step back to create cable tension
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Step 4
4. Pull the rope toward your face, separating the rope ends as you pull so your hands end up beside your ears
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Step 5
5. At the end position, your elbows should be high and wide, and you should externally rotate so your knuckles point backward
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Step 6
6. Hold the peak contraction for 1-2 seconds, then reverse the movement under control
Pro Tips
- Use light weight — if you cannot hold the peak contraction, it is too heavy. Focus on pulling with your rear delts and upper back, not your biceps. At the peak, aim for a 'double bicep pose' position with knuckles back and elbows high. Do not arch your lower back to complete reps — brace your core. Perform face pulls 2-3 times per week for best shoulder health results.