Cable Face Pull Up
The cable face pull up is a cable exercise targeting the traps and rear deltoids. By pulling the rope toward the face with elbows flared high, it strengthens the upper back and promotes healthy shoulder mechanics.
How to do it
- Set a cable pulley to upper chest height and attach a rope handle.
- Grasp the rope with both hands and step back to create tension in the cable.
- Pull the rope toward your face, separating your hands and driving your elbows back and out to the sides.
- Pause when your hands are beside your ears and elbows are in line with your shoulders.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Set the pulley to upper chest height.
- Grasp the rope and step back to create tension.
- Pull the rope toward your face while flaring your elbows high.
- Pause briefly when your hands are beside your ears.
- Extend your arms slowly back to the starting position.
Breathing: Exhale as you pull the rope toward your face, and inhale as you slowly extend your arms back out.
Common mistakes
- Using too much weight causes you to lean back and use momentum instead of targeting the upper back.
- Dropping the elbows too low shifts the work away from the rear delts and traps.
- Rushing the return movement misses out on valuable muscle control during the extension phase.
Muscles worked
Primary: traps. Secondary: rhomboids, delts, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop immediately and ease off the weight.
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
What height should I set the cable pulley?
Set the pulley at or slightly above upper chest height so you can pull straight toward your face.
Why do I feel this in my biceps instead of my back?
If you pull mainly with your hands rather than driving your elbows back and out, your arms will take over the work.
How often can I do face pulls?
You can safely include them 2 to 3 times per week as part of your upper body or back routine.