A cable face pull is a great upper body strength training exercise that primarily targets the upper back muscles, specifically the rear deltoids, trapezius and rotator cuffs. A cable face pull can help with posture and improve shoulder stability. It is typically performed with a tricep rope cable attachment.

Should You Aim For the Forehead or Chin During Face Pulls?

This is a very common question when it comes to getting the right positioning for a face pull to ensure you target the correct muscles.

You should aim to pull the rope towards the forehead or upper part of the face, making sure to keep the elbows high. Executing this will enable you to target the rear deltoids and upper back more effectively. Pulling towards the chin isn’t necessarily wrong and will still work, but it won’t target those muscles as efficiently.

Face Pull Mistakes To Avoid

• Elbows being too low: If the elbows are too low, this will decrease the effectiveness of the exercise and may cause shoulder strain.

• Weight being too heavy: Lifting too heavy will lead to improper form and could also lead to injury.

• Using too much momentum / leaning back: Leaning too far back from the Functional Trainer, and allowing the body to swing forward and back, will shift the focus away from the targeted muscles.

• Partial range of motion: If you don’t pull the rope all the way to the face then you lose out on building strength where the muscles are under the most tension (which is at the top.)

• Disengaged core: A face pull requires core stabilisation to avoid any strain being put into the lower back.

• Hunched / rounded shoulders: If you allow the shoulders to round forward this can reduce muscle engagement and increase risk of injury. Keep the shoulders retracted (by pulling the shoulder blades down and back.)

Five Face Pull Variations

1 - Resistance Band Face Pulls

This variation would be a great option for someone who is a beginner to strength training or those who tend to travel a lot or prefers to work out from home.

• Versatile - Resistance bands are portable which enables you to take them anywhere.

• Progressive resistance - You can purchase multiple levels of resistance, which enables you to progress in strength.

2 - Seated Cable Face Pulls

This is a great variation for anyone wanting to build muscle as it provides you with a lot of stability to target the upper back muscle optimally. Pick a Folding Weight Bench or a plyo box and get working.

• Better isolation of the upper back muscles - Due to this variation being seated, this provides a lot more stability which enables you to isolate the rear deltoids, rotator cuffs and trapezius muscles.

• Reduced momentum - Being seated will help to minimize any forward and back body movement.

3 - Underhand Cable Face Pulls

Face pulls are a great staple in any workout, there are a variety of variations to choose from and all will help improve overall upper body strength, posture and shoulder stability.

• Targeted muscle work - This grip emphasises more activation in the lower trapezius.

• Greater range of motion - can be achieved with an underhand grip.

4 - Half Kneeling Cable Face Pulls

This would be a great option for anyone wanting to address or correct asymmetries between the left and right sides of the body.

• Increased core strength - Being in a half kneeling position requires a lot more work throughout the core.

• Unilateral training - This variation can help to address any muscle imbalances as you are working unilaterally.

5 - Lying Cable Face Pulls

Performed on the floor or on a Gym Bench, this variation would be beneficial to those wanting to work on core strength, as well as wanting a stricter focus on form and technique.

• Better muscle isolation - Due to the lying position.

• Reduces momentum - This encourages strict form and muscle engagement.

• Increased core activation - It requires more stabilisation due to the lying position.

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Tags: Equipment > Cable Machines ; Equipment > Resistance Bands