Exercises

Cable face pull

Pull a rope toward your face to train the rear delts together with the upper back.

Standing face pull with a cable at face height, separated rope ends beside the temples and elbows pointing outward.

Cable machine · Rope attachment

Source: NASM · Face Pull

Step by step

  1. Attach a rope at face height and grasp one end in each hand.
  2. Step back until the cable is taut and brace your torso.
  3. Pull toward your face, separating the hands and guiding the elbows outward.
  4. Extend the arms slowly without leaning or letting the stack slam.

Common mistakes

  • Leaning backward to move the weight.
  • Shrugging the shoulders or pulling toward the stomach.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.