Cable Face Pull
Quick answer
The Cable Face Pull mainly works the rear delts, with help from the traps and rhomboids. Rope pull toward the face that strengthens the rear shoulders and protects the joint. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Set the pulley to face height and grip the rope with your thumbs facing you.
- Step back, arms extended, torso upright, abs braced.
- Pull the rope toward your forehead, spreading your hands apart and raising your elbows to shoulder height.
- Pause while squeezing your rear shoulders, then return slowly.
Muscles worked
MainSecondary
- Posterior Deltoids
- Traps
- Rhomboids
Common mistakes
- Use a light load: it's a control exercise, not a strength one.
- Don't lean back to pull.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Cable Face Pull work?
Mainly the rear delts. It also works the traps and rhomboids.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Cable Face Pull good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
