Cable Face Pull

How to do it

1. Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
2. Set the anchor at about head height and grip with your thumbs pointing back toward you.
3. Start with your arms straight out in front of your face and your shoulders down.
4. Pull toward your forehead, driving your elbows high and back.
5. Rotate your hands so your knuckles finish pointing behind you as your shoulder blades squeeze together.
6. Return under control until your arms are straight and your shoulder blades reach forward.

Coaching cues

• Pull toward your face or forehead, not down toward your hips.
• Drive your elbows high and back, keeping them level with or above your hands.
• Finish by squeezing your shoulder blades together and rotating your knuckles back.
• Squeeze the back of your shoulders and pull your elbows back and apart.
• Keep steady tension on the cable through the whole range, including the return.

Watch out for

• Rowing the handle down toward the chest or hips.

  Pulling low turns the face pull into a row and misses the rear shoulders.

  Instead Pull high toward your face and keep your elbows up.

• Heaving a heavy load with the whole body.

  Body english takes the work off your rear shoulders, which is the point of the movement.

  Instead Lighten the resistance and pull with your rear shoulders and upper back.

• Letting the elbows drop below the hands.

  Low elbows turn the face pull into a row and take the work off your rear shoulders.

  Instead Keep your elbows high, level with or above your hands.

• Letting the cable yank your arm back at the end of the rep.

  Giving in to the cable skips the lowering phase, cutting the work in half.

  Instead Control the return against the cable tension rather than giving in to it.

The detail

Tempo

Pull with control and return for about two counts.

Breathing

Exhale as you pull toward your face, breathe in as you return.

Range of motion

Pull until your hands reach either side of your forehead, then return to straight arms. Take the rear deltoids through its full working range each rep.

Setting up

Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.

If you are new to it

Use a light resistance so you can keep your elbows high and control the movement.

Once it is easy

Add a pause at the fully squeezed position before returning.

Alternatives

• Band Face Pull Resistance Band · Equipment Alternative