Face pull with cable

Exercise overview

Primary muscle group: Shoulders

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 29

Average per rep (lbs)*: 64

Description: Stand in front of a pulley set at head height, with the rope attachment in each hand, using an underhand grip. Step back to create tension in the rope and extend your arms in front of you. Assume a staggered stance for better balance. Exhale and pull the rope towards your forehead. Rotate your shoulders as the rope nears your face, creating a double biceps pose. Hold for two counts. Inhale as you slowly return to the starting position. Repeat the exercise.

Exercise ID: 00098

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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