Face pull with cable
The standing face pull with cable is a highly beneficial exercise that targets the rear deltoids, upper traps, rhomboids, and rotator cuff muscles. By emphasizing these muscle groups, it promotes improved shoulder stability, posture, and overall upper body strength. Athletes benefit from this exercise through enhanced scapular mobility and reduced injury risk, crucial for sports requiring arm and shoulder movements. Consistent practice of face pulls supports better athletic performance by bolstering shoulder health and functional strength, making it an essential addition to any training regimen.
| Primary muscle group: | Shoulders |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
29kg
Avg. weight
64lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand in front of a pulley set at head height, with the rope attachment in each hand, using an underhand grip.
- 2Step back to create tension in the rope and extend your arms in front of you. Assume a staggered stance for better balance.
- 3Exhale and pull the rope towards your forehead. Rotate your shoulders as the rope nears your face, creating a double biceps pose.
- 4Hold for two counts.
- 5Inhale as you slowly return to the starting position.
- 6Repeat the exercise.
Tips & Tricks
Use a Rope Attachment: Ensure you use a rope attachment with a cable pulley system for better grip and control. Using the rope allows you to pull the handles apart at the end of the movement, engaging your rear delts and upper back muscles more effectively.
Set the Pulley at Upper-Chest Height: Adjust the pulley so it's at the height of your upper chest or nose. This ensures you work the right muscle groups and maintain proper form throughout the exercise.
Maintain a Stable Stance: Stand with your feet shoulder-width apart and engage your core. This helps you maintain balance and prevents your lower back from compensating during the pull.
Elbows High: As you pull the rope towards your face, keep your elbows up and aligned with your shoulders. This position is key for targeting the rear delts and upper traps.
Pull the Rope to Your Face: Focus on bringing the middle of the rope to your nose or chin rather than just pulling back. This movement should feel like your elbows are being pulled backward by your rear delts.
Pause and Squeeze: When the rope reaches your face, hold that position for a brief moment and squeeze your shoulder blades together. This enhances muscle contraction and maximizes the effectiveness of the exercise.
Control the Eccentric Phase: Slowly let the rope return to the starting position. Controlling the lowering phase is crucial for muscle growth and preventing injury.
Avoid Using Heavy Weights: The Face Pull is about form and muscle activation, not lifting heavy. Use a moderate weight that lets you perform the exercise with proper form and full range of motion.
Keep Your Wrists Neutral: Ensure your wrists stay straight and neutral to avoid any unnecessary strain. Twisting or bending your wrists can lead to discomfort and reduce the effectiveness of the exercise.
Incorporate in Your Routine: The Face Pull can be a great addition to your warm-ups and cool-downs. It helps in improving shoulder health and posture by counteracting the effects of forward shoulder postures.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
