Cable Standing Face Pull exercise animation (Male)

Cable Standing Face Pull

Target muscle
Deltoid Posterior
Synergist muscles
Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable standing face pull is a high-pulling shoulder exercise that primarily targets the rear deltoids, with strong assistance from the mid and lower traps, the lateral deltoids, and the rotator cuff (infraspinatus and teres minor). Done from a cable set at face height, it builds the often-neglected back of the shoulders and supports healthy posture and pulling strength.

How to do the Cable Standing Face Pull

  1. 1Attach a rope handle to a cable pulley and set it at upper-chest to face height. Select a light-to-moderate weight, since rear delts respond better to control than to heavy loads.
  2. 2Grip the rope with a neutral, thumbs-back grip and step back until the cable is taut, with arms extended in front of you.
  3. 3Stand with feet shoulder-width apart, knees soft, and brace your core so your torso stays upright and still.
  4. 4Pull the rope toward your face, leading with your elbows and driving them high and out to the sides.
  5. 5As the handles approach your face, externally rotate so your knuckles point back and up and the rope splits around your ears.
  6. 6Squeeze your rear delts and the muscles between your shoulder blades at the end position, keeping your elbows level with or above your shoulders.
  7. 7Pause briefly in the contracted position without shrugging your upper traps or leaning back.
  8. 8Return the handles forward under control, letting your shoulder blades spread apart before the next rep.

Form tips

  • Keep the weight light enough that you can complete each rep with external rotation rather than yanking the rope straight back.
  • Drive your elbows up and wide so the movement stays in the rear delts and mid-back instead of turning into a row.
  • Hold the peak contraction for a count to maximize tension on the rear delts and rotator cuff.
  • Keep your chest tall and avoid leaning back or using momentum to swing the weight toward you.
  • Set the pulley at or slightly above head height to bias the rear delts and upper-back muscles.

Common mistakes

  • Using too much weight, which forces you to row with your lats and biceps and removes tension from the rear delts.
  • Skipping the external rotation at the end, which leaves out the rotator cuff (infraspinatus and teres minor) and limits the exercise's posture benefit.
  • Shrugging the upper traps toward your ears, which shifts load away from the targeted rear delts and mid/lower traps.
  • Leaning back and heaving with the whole body, which turns a controlled isolation movement into a momentum-driven cheat.
  • Pulling the rope too low toward the chest, which biases the lats and middle back rather than the rear shoulders.

Frequently asked questions

What muscles does the cable standing face pull work?

It primarily works the rear deltoids, with the mid and lower traps, the lateral deltoids, the rotator cuff (infraspinatus and teres minor), and the forearm flexors (brachialis and brachioradialis) acting as synergists.

How heavy should I go on face pulls?

Use a light-to-moderate weight. The rear delts and rotator cuff respond best to controlled reps with a full squeeze and external rotation, so prioritize form and a clean contraction over loading the stack heavy.

How many sets and reps should I do?

Three to four sets of 12 to 20 reps works well. Face pulls are an accessory movement, so higher reps with strict form build the rear delts and upper back without overloading the joints.

Where should I set the cable for face pulls?

Set the pulley at upper-chest to face height, or slightly above head height. A higher anchor keeps the pull angled down toward your rear delts and mid-back instead of turning the movement into a low row.

Are face pulls good for posture?

Yes. By strengthening the rear delts, mid and lower traps, and the external rotators of the shoulder, face pulls help balance out heavy pressing work and support an upright, healthy shoulder position.

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