Zirv Fitness
Strength exercise

Cable Face Pull

How to do it

  1. Attach a rope handle to the cable machine at upper chest height and stand facing it with feet shoulder width apart.
  2. Grip one end of the rope in each hand with palms facing each other and arms extended forward.
  3. Brace your core and keep a slight lean back to counter the cable's pull.
  4. Pull the rope toward your face, spreading your hands apart and driving your elbows high to target the posterior deltoids.
  5. Exhale as you pull the rope in and inhale as you return to full arm extension under control.
  6. Avoid using your lower back to heave the weight; keep the pull isolated to the shoulders and upper back.

Muscles worked

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Related Rear Delts exercises

Dumbbell Rear Delt RowReverse Pec Deck FlyTRX T-FlyTRX W-FlyTRX Y-FlyUpper Back Stretch (Thread the Needle)
Type
Strength
Equipment
Cable Machine
Primary muscles
Posterior Deltoid, Trapezius, Rhomboids
Measured in
Reps and weight
Tools
1RM Calculator