What rope height works best?

Set the pulley around upper-chest to face height. Slight adjustments up or down can reduce shoulder pinch and keep elbows high.

Should I separate the rope ends?

Yes - separating the ends as you finish promotes external rotation and better rear-delt contraction.

How many reps should I do?

Aim for 10-20 controlled reps with a steady tempo. Focus on feeling the rear delts rather than chasing load.

What if I feel it in my neck?

Lower the load, keep shoulders down, and think of pulling the elbows wide rather than up. A slight lean and soft knees can also reduce neck tension.

Cable Standing Face Pull

Overview

Target Muscle Groups:: Shoulders, back.
Equipment:: Cable.
Difficulty:: Intermediate.

General Information

Cable Standing Face Pull is an isolation exercise that primarily targets the rear delts and also engages the back. It is an intermediate-level movement that emphasizes the rear delts and external rotators for shoulder balance.

Use it to improve posture, pressing health, and upper-back stability. The rope attachment allows a natural wrist path and encourages external rotation as you finish the pull near eye level.

Moderate reps and controlled tempo work best. Keeping elbows high and wide helps load the rear delts rather than the lats or biceps.

Choose this variation when you want constant tension and a smooth resistance curve, especially if free-weight rows irritate your shoulders.

Instructions

Set the cable at upper-chest to face height and attach a rope. Stand tall with a stable stance.
Grip the rope with thumbs toward you. Step back to create light tension and brace your midsection.
Start with arms extended and shoulders down. Keep ribs stacked over pelvis.
Pull the rope toward your face, driving elbows high and out while separating the ends of the rope.
Finish with hands near temples and shoulder blades gently squeezed together without shrugging.
Lower under control until elbows are nearly straight, keeping tension on the rear delts.

Common Mistakes

Pulling too low

Aiming for the chest instead of the face reduces rear-delt loading.

Elbows dropping

Letting elbows fall narrows the angle and shifts work away from rear delts.

Overarching the lower back

Compensating with spinal extension instead of scapular control.

Too much weight

Momentum and shrugging replace targeted tension when load is excessive.

Wrist collapse

Letting wrists fold inward reduces rope separation and shoulder external rotation.

Injuries

Cable Standing Face Pull is a low risk exercise when performed with proper technique.

Keep the neck long and avoid jutting the chin forward. Use loads you can control without lower-back arch or elbow drop.

If shoulders feel pinchy, lower the cable slightly, reduce range, or try a lighter load. Stop if you feel sharp pain around the front of the shoulder.

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Frequently Asked Questions

Q: What rope height works best?: Set the pulley around upper-chest to face height. Slight adjustments up or down can reduce shoulder pinch and keep elbows high.
Q: Should I separate the rope ends?: Yes - separating the ends as you finish promotes external rotation and better rear-delt contraction.
Q: How many reps should I do?: Aim for 10-20 controlled reps with a steady tempo. Focus on feeling the rear delts rather than chasing load.
Q: What if I feel it in my neck?: Lower the load, keep shoulders down, and think of pulling the elbows wide rather than up. A slight lean and soft knees can also reduce neck tension.

Overview

Target Muscle Groups:: Shoulders, back.
Equipment:: Cable.
Difficulty:: Intermediate.