Gym

Cable Face Pull

A high-cable pull toward the face that trains the rear delts, rotator cuff and mid-back. A small movement with a big payoff for shoulder health and posture.

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Suggested use

Sets

Reps

12-15

Rest

1m 00s

Gym

Beginner

Hypertrophy

Rehab

Pull

Rehab-friendly

Muscles worked

Primary

Rear delts

Rotator cuff

Secondary

Rhomboids

Traps

Equipment

Cable machine

How to do it

Set a rope attachment at upper-chest to eye height on the cable stack.
Grab the rope ends with thumbs pointing back toward you and step back into a split stance.
Start with arms extended and shoulders relaxed forward.
Pull the rope toward your face, spreading the ends apart as your elbows travel high and wide.
Finish with knuckles beside your ears and shoulder blades squeezed together.
Control the return to a full stretch without letting the stack yank you forward.

Common mistakes

Loading too heavy and turning it into a lean-back row.
Pulling with elbows low so the lats take over from the rear delts.
Rushing the return instead of resisting the cable.
Shrugging into the neck instead of pulling the shoulder blades down and together.

Safety first

This is a light, high-rep movement — leave your ego at the stack.
Keep the wrists neutral and the motion smooth and pain-free.

Who should avoid or modify

Recent shoulder surgery — consult a licensed clinician before adding resistance.
Sharp shoulder pain during the pull — stop and seek qualified assessment.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.