Cable Standing Face Pull (with rope) exercise animation (Männlich)

Cable Standing Face Pull (with rope)

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable standing face pull with a rope primarily targets the rear deltoids, with strong assistance from the middle and lower traps, the rotator cuff (infraspinatus and teres minor), and the side delts. Pulling a rope toward your face from a high cable trains the upper-back and shoulder muscles that posture and most pressing work tend to neglect.

Cable Standing Face Pull (with rope): So führst du sie aus

  1. 1Attach a rope to a cable pulley set at or slightly above head height and select a light to moderate weight.
  2. 2Grip the rope ends with a neutral (thumbs-up) hold and step back until your arms are extended and the stack is lifted off the rest.
  3. 3Stand tall with feet shoulder-width apart, brace your core, and stagger one foot slightly forward for balance if needed.
  4. 4Pull the rope toward your face, leading with your elbows and driving them out and back rather than down.
  5. 5As you pull, separate the rope ends and rotate your hands so your knuckles finish facing up beside your ears.
  6. 6Squeeze your rear delts and shoulder blades together at the end position, keeping your elbows level with or slightly above your shoulders.
  7. 7Pause briefly, then return the rope under control until your arms are fully extended and your shoulder blades reset.
  8. 8Complete your reps, then step in to set the weight stack down safely.

Technik-Tipps

  • Keep the weight light enough that your rear delts and upper back do the work, not momentum or your lower back.
  • Lead with your elbows and think about pulling them apart to bias the rear delts and traps over the biceps.
  • Externally rotate so your knuckles point up at the finish to engage the infraspinatus and teres minor.
  • Maintain a tall chest and neutral neck throughout, exhaling as you pull and inhaling as you return.

Häufige Fehler

  • Using too much weight, which forces you to lean back and heave with the lower back, taking tension off the rear delts.
  • Pulling with the hands instead of the elbows, which shifts the load onto the biceps and forearms.
  • Letting the elbows drop low so the movement becomes a row, reducing rear-delt and upper-trap recruitment.
  • Rushing the return and letting the stack yank your shoulders forward, which risks the shoulder joint and loses control.
  • Shrugging the upper traps up toward your ears, which lets the bigger traps take over the rear-delt work.

Häufig gestellte Fragen

What muscles does the cable face pull work?

It primarily works the rear deltoids, with the middle and lower trapezius, the rotator cuff (infraspinatus and teres minor), and the side delts assisting, plus some forearm involvement from the brachialis and brachioradialis.

How high should I set the cable for face pulls?

Set the pulley at or slightly above head height so you pull slightly downward toward your face. This angle lines up the rope with your rear delts and upper back.

Are cable face pulls good for beginners?

Yes. They are a low-risk, light-weight movement that builds rear-delt and upper-back strength and reinforces healthy shoulder posture, making them a good fit for beginners.

How many sets and reps should I do?

Face pulls respond well to higher reps. Aim for 2 to 4 sets of 12 to 20 reps with a controlled tempo and a brief squeeze at the end of each rep.

Where should I feel the cable face pull?

You should feel it across the back of your shoulders and between your shoulder blades. If you mostly feel your biceps or lower back, lighten the load and lead with your elbows.

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