Cable Standing Face Pull
Cable Standing Face Pull Video Guide
The Cable Standing Face Pull is a face pull exercise performed on a cable machine with a rope attachment to primarily target the rear delts, posterior deltoids, shoulder blades, upper back muscles and rotator cuff. Standing face pulls improve shoulder stability, healthy shoulders, good posture and reduce shoulder pain by strengthening the same muscle groups often neglected in pressing work. The upright starting position, resistance, constant tension and controlled motion train arms, elbows, grip, core, wrists and neck while reinforcing form, positioning and overall upper-body alignment.
How to Perform the Cable Standing Face Pull
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Set the rope attachment on the cable machine at forehead height, grab with an overhand grip, palms facing in, arms extended and feet at shoulder width in a staggered stance for balance.
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From the starting position, stand upright, engage core, keep body tight and pull the rope toward your chin.
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Lead with elbows high, separate hands, squeeze rear delts, posterior deltoids, shoulder blades, rotator cuff and upper back muscles at peak contraction.
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Slowly lower under control, maintain tension, avoid momentum, keeping wrists neutral and shoulders centred.
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Repeat the face pull exercise for clean movement, stable posture and upper-body strength.
GymNation Tip: Pull to your face, not your chest—lead with elbows high and finish by spreading the rope to light up the rear delts instead of turning it into a row.
Personal Trainer Notes:
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Focus on rear deltoids, shoulder blades and upper back—those are the primary muscle groups this face pulls set targets.
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Keep elbows high, arms extended first, then pull; don’t yank with the wrists.
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Avoid common mistakes: swinging, excessive motion, poor posture, underhand grip misuse, or leaning at the hips.
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Keep palms facing in, neutral spine, controlled load and full range for healthy shoulders.
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Great alternative to resistance bands or seat
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Alternative Shoulder Exercises
Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the middle deltoids to build width and shoulder definition. It’s an isolation movement that enhances shape and symmetry.
Dumbbell Bench Seated Press
The Dumbbell Bench Seated Press strengthens the front and middle deltoids, with support from triceps and upper chest. It allows for better shoulder alignment and balance than a barbell press.
Dumbbell Arnold Press II
The Dumbbell Arnold Press works all three heads of the deltoids while enhancing shoulder mobility. Rotating the wrists during the press improves stability and range of motion.
Barbell Standing Military Press
The Barbell Standing Military Press builds raw shoulder strength while engaging the core for stability. It’s a classic compound lift for powerful, defined shoulders.
Cable Lateral Raise
The Cable Lateral Raise isolates the middle deltoids for wider, more defined shoulders. Using cables keeps constant tension throughout the range of motion.
Barbell Upright Row
The Barbell Upright Row builds strength in the shoulders, traps, and upper arms. It’s great for developing width and definition across the upper body when performed with strict form.
Dumbbell Seated Shoulder Press
The Dumbbell Seated Shoulder Press develops overall shoulder strength across all three deltoid heads. Sitting provides stability and helps maintain correct form throughout the movement.
Barbell Seated Overhead Press
The Barbell Seated Overhead Press targets the shoulders (deltoids), triceps, and upper chest. Sitting eliminates leg drive, allowing strict focus on shoulder strength and stability.
Barbell Clean and Press
The Barbell Clean and Press is a full-body movement that builds power through the shoulders, traps, and legs. It improves explosive strength, coordination, and overall athleticism. Proper form and timing are key for safety and performance.
Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise focuses on the front deltoids, helping build shoulder height and definition. Seated position ensures better control and less momentum.
Cable Standing Face Pull FAQs
Cable standing face pulls primarily target the rear delts, posterior deltoids, upper back muscles, rotator cuff and shoulder blades. These muscle groups improve shoulder stability, posture, positioning and help correct poor posture linked to shoulder pain.
Yes. A rope attachment on a cable machine allows more load, better tension, smoother motion and a greater range than resistance bands. It also teaches proper form, elbows high, chin-level pull, palms facing and controlled movement for healthier shoulders.
Standing face pulls allow a stronger upright position, core engagement, staggered stance stability, arms extended alignment and better form than seated face pulls. Both hit the same muscle groups, but the standing version improves shoulder blades activation and upper back posture.
Use an overhand grip, palms facing slightly inward, elbows high and rope pulled toward the forehead or chin. Avoid sloppy underhand grip, excessive motion or leaning—focus on controlled tension, rotator cuff squeeze and upper back contraction for healthy shoulders and improved shoulder stability.
