Which muscles does the cable face pull work?

The rear deltoid is the main mover, together with the mid trapezius and rhomboids, which pull the shoulder blades together at the end of the pull. The external rotators of the shoulder, infraspinatus and teres minor, work when the hands finish behind the elbows. It is one of the few exercises that loads the back of the shoulder and the upper back at the same time.

How high should the pulley be for the face pull?

At face height or slightly above, so the rope travels straight or slightly downward to eye level. If the pulley is set low, the pull comes from below and the exercise turns into an upright row, where the upper trapezius replaces the rear deltoid. With the pulley high, the elbows stay flared and at shoulder height with no extra effort.

How many reps and how much weight for the face pull?

The face pull is done light and for high reps: the usual range is 12 to 20, with a load that lets you finish every pull with the hands behind the elbows and a pause squeezing the upper back. The sign that the weight is too much is obvious: the elbows drop below the hands and the torso leans back to help.

Can you do the face pull with a band instead of a cable?

Yes. Anchor the band at face height, hold the ends with palms facing each other and pull toward the eyes flaring the elbows, just as with the rope. The difference is that the band gets tighter toward the end of the range, exactly where the external rotators come in, so the finish position feels more demanding. It is the usual substitute at home or as a warm-up before pressing.

Cable Face Pulls

The cable face pull is a horizontal rope pull toward the face that works the rear deltoid, the upper back and the external rotators of the shoulder, the usual complement to pressing movements.

SHOULDERS · PULL

Cable Face Pulls: how the movement is executed

How it is executed

Attach a rope to a high pulley.
Grip it with both hands and pull toward your face, keeping elbows high and flared.
Pause and squeeze your upper back.
Return slowly.

Muscles worked: Shoulders
Primary muscle: Rear delt
Equipment: Cable
Movement pattern: Pull
Difficulty: Intermediate
What it is for: Hypertrophy
Also known as: Rope face pullHigh cable face pull

Watch the full tutorial

Common mistakes

Setting the pulley too low. Pulling from below turns the movement into an upright row and leaves the rear delt out. Set the pulley at face height or just above.
Using so much weight the elbows drop below the hands. That is the sign it stopped being a face pull. Lighten it until you can finish with the elbows at shoulder height or higher.
Finishing without external rotation. Bringing the rope beside your face, hands behind the elbows, is what brings the rotators in. If your hands end up together in front, that part is missing.
Shrugging as you pull. The upper traps take the work you wanted for the upper back. Keep the shoulders down through the whole range.

Frequently asked questions

Which muscles does the cable face pull work?: The rear deltoid is the main mover, together with the mid trapezius and rhomboids, which pull the shoulder blades together at the end of the pull. The external rotators of the shoulder, infraspinatus and teres minor, work when the hands finish behind the elbows. It is one of the few exercises that loads the back of the shoulder and the upper back at the same time.
How high should the pulley be for the face pull?: At face height or slightly above, so the rope travels straight or slightly downward to eye level. If the pulley is set low, the pull comes from below and the exercise turns into an upright row, where the upper trapezius replaces the rear deltoid. With the pulley high, the elbows stay flared and at shoulder height with no extra effort.
How many reps and how much weight for the face pull?: The face pull is done light and for high reps: the usual range is 12 to 20, with a load that lets you finish every pull with the hands behind the elbows and a pause squeezing the upper back. The sign that the weight is too much is obvious: the elbows drop below the hands and the torso leans back to help.
Can you do the face pull with a band instead of a cable?: Yes. Anchor the band at face height, hold the ends with palms facing each other and pull toward the eyes flaring the elbows, just as with the rope. The difference is that the band gets tighter toward the end of the range, exactly where the external rotators come in, so the finish position feels more demanding. It is the usual substitute at home or as a warm-up before pressing.

Variations and substitutions

Band Face PullsResistance band

Routines that program it

Six-day push/pull/legs routine3 sets a week

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Glossary and calculators

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Cable Face Pulls

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