Cable Face Pull
The cable face pull is a cable machine exercise targeting the trapezius and rear deltoids. It improves upper back strength and shoulder health by training the external rotators and retractors of the scapula, making it valuable for postural correction.
How to do it
- Attach a rope handle to a cable machine set at approximately face height and stand facing the machine.
- Grip the rope with both hands using an overhand grip and step back until your arms are extended.
- Pull the rope towards your face by driving your elbows outward and back.
- Separate the rope ends at your face level, bringing your hands to either side of your head.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your chest tall and core braced.
- Drive your elbows back and wide.
- Pull the rope toward your ears.
- Squeeze your shoulder blades together.
- Control the weight on the way back.
Breathing: Exhale as you pull the rope toward your face, and inhale as you slowly return to the starting position.
Common mistakes
- Using too much weight, which forces you to use momentum instead of back muscles.
- Rounding the shoulders forward, which reduces the focus on the upper back.
- Pulling toward your chest instead of your face, which shifts work to the lats.
- Not fully extending your arms, which limits the range of motion for your shoulders.
Muscles worked
Primary: traps. Secondary: rhomboids, shoulders.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulder joint, stop the movement and choose a gentler option.
- If you have a history of shoulder instability, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in the back of your shoulders and the muscles between your shoulder blades.
Can I do this at home?
Yes, if you have a cable machine or a sturdy resistance band anchored at face height.
How heavy should I go?
Start light. This is a corrective movement, so focus on quality of motion rather than heavy weight.