Cable face pull

A controlled strength exercise for rear shoulders and upper back. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Secure a rope attachment to a pulley around face height. Use very light resistance and stand balanced.
2. Draw the rope toward the face with the hands moving apart, keeping the neck relaxed.
3. Return slowly without leaning backward or losing control of the cable.

Muscles involved

Rear shoulders and upper back.

Common mistake to avoid

Avoid pulling with the lower back or using a load that forces the shoulders upward.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Seated dumbbell shoulder press
• Dumbbell lateral raise
• Machine shoulder press
• Reverse fly machine

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