How to do the Cable Face Pull
Set the pulley slightly above head height and grab the rope with your thumbs pointing back.
Step back one or two steps so your arms are extended in front of you.
Pull the rope toward your face, spreading your hands apart with your elbows high.
Pause while squeezing your shoulder blades, then return slowly.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Face Pull doesn’t suit your gym or your joints.
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