Cable Face Pull
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Posterior Deltoid, Middle Trapezius
Secondary muscle groups
Rhomboids, Rotator Cuff, Lower Trapezius
Movement pattern
Horizontal Pull with External Rotation
Training goal
Injury Resilience
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Bodybuilding
Overview
Purpose. Strengthen the upper back and rotator cuff to support healthy shoulders.
How it fits the system. A beginner-level horizontal pull with external rotation entry in the Strength section, programmed to develop injury resilience. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Posterior Deltoid, Middle Trapezius
Secondary muscles
Rhomboids, Rotator Cuff, Lower Trapezius
Movement pattern
Horizontal Pull with External Rotation
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a rope attachment at roughly head height.
- Take an overhand grip on each end and step back into tension.
- Set a tall chest and brace the trunk.
- Pull the rope towards the face, splitting the hands apart.
- Finish with the hands beside the ears and the elbows high.
- Return under control to a full stretch.
Coaching Cues
- Lead with the elbows high and wide.
- Finish with external rotation, not just a pull.
- Keep the neck relaxed and the ribs down.
Common Mistakes
- Using so much load that the torso leans back.
- Pulling low, to the chest instead of the face.
- Shrugging the shoulders towards the ears.
Progressions & Regressions
Progressions
Add load or hold the end position for two seconds.
Regressions
Use a light band and focus on the pattern.
When to Use It
When to use
As shoulder health work in almost any programme.
When not to use
Rarely contraindicated.
Programming
3 sets of 12 to 20 reps.
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