# Face Pull (Cable)

> A cable pull to face height with a rope that trains the rear delts and the muscles that keep your shoulders healthy.

Page: https://fitnessie.app/exercises/face-pull/
Type: Cable · Pull
Demo video: https://fitnessie.app/demos/face-pull/51a81b451e18377d.mp4

## How to do it

1. Set a rope on a cable pulley at about forehead height and step back with straight arms.
2. Stand tall and take the rope ends with your palms facing each other.
3. Pull the rope toward your face, leading with your elbows and splitting the rope apart.
4. Finish with your fists beside your head, forearms rotated up and shoulder blades squeezed.
5. Return with control to straight arms.

## Key cues

- Elbows high and leading
- Rope pulled toward the face, not the chest
- Rotate your forearms up at the finish
- Squeeze your shoulder blades together

## Common mistakes

- Using so much weight that you lean back and jerk the rope
- Letting the elbows drop so it becomes a high row
- Pulling toward the chest instead of the head
- Skipping the upward forearm rotation

## Muscles worked

- Primary: Rear delts
- Secondary: Traps and side delts

## Equipment

Cable machine and rope attachment.

## Variations

- [Face Pull (Band)](https://fitnessie.app/exercises/band-face-pull/)

## Programs that use it

- [Push Pull Legs](https://fitnessie.app/programs/ppl/)

## References

- [StrengthLog: Face Pull](https://www.strengthlog.com/face-pull/)
- [Speediance: Rope Face Pull Complete Guide](https://www.speediance.com/blogs/fitness/rope-face-pull-exercise-complete-guide)
- [ATHLEAN-X: Do face pulls after every workout](https://learn.athleanx.com/articles/shoulders-for-men/do-face-pulls-after-every-workout)
- [ATHLEAN-X video: Proper face pull form](https://www.youtube.com/watch?v=ljgqer1ZpXg)