Cable Face Pull
Rope pull toward the face on a high cable for rear delts and upper back.
- Primary muscleRear delts
- Also worksUpper back
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Rear delts
- Upper back
- Cable machine
How to do the Cable Face Pull
4 steps, in the order you do them.
- Set the rope on the cable at face height and grab it with your thumbs pointing toward you.
- Take a step back with your arms extended and your torso upright.
- Pull the rope toward your face, spreading your hands apart and keeping your elbows high and back.
- Hold for a second with your shoulder blades squeezed together and return with control.
Muscles worked
Common Cable Face Pull mistakes
What goes wrong most often when you do the Cable Face Pull, and how to fix it.
The pulley sits at chest height and you pull toward your neck.
Raise the pulley to forehead height or a bit higher and pull the rope toward your eyes.
You don't split the rope and your hands bump into your face.
As the rope comes in, spread the ends out to the sides so your hands pass by your ears.
You lean back to move more weight.
Step back until there's tension and keep your torso still and upright on every rep.
Alternatives to the Cable Face Pull
They work the rear delts with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 6 of the 36 routines.
- Beginners3 × 15–20
- Experienced3 × 15–20
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 15–20 | 1:30 |
| PPL 3 Days | Beginner and intermediate | 3 × 15–20 | 1:00 |
| Shoulder specialization | Intermediate and advanced | 3 × 15–20 | 1:00 |
| PPL 6 days high volume | Advanced | 3 × 15–20 | 1:30 |
| Upper-lower 5 days advanced | Advanced | 3 × 15–20 | 1:00 |
| Powerlifting Strength 4 Days | Intermediate and advanced | 3 × 15–20 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Face Pull
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 3 Days3 days · 60 min · Beginner and intermediateSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
More rear delts exercises
Single Arm Cable Reverse FlyRear delts · Cable machine
Loop Band Face PullRear delts · Resistance band
Frequently asked questions
What muscles does the Cable Face Pull work?
The Cable Face Pull works mainly the rear delts. It also works the upper back and the shoulders.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 15 to 20 reps with 1 minute of rest. With more experience, 3 sets of 15 to 20 reps with 1 minute of rest.
Which routines include the Cable Face Pull?
It appears in 6 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, PPL 3 Days, and Shoulder specialization.