Standing cable face pulls - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Standing cable face pulls

Step by step instructions, muscle activation and variants for the Standing cable face pulls.

EasyRear shoulders

About this exercise

The cable standing face pull is an upper body exercise that targets the rear deltoids, traps, and upper back muscles. It also helps improve posture and strengthens the shoulders' stabilizing muscles, making it a great addition to any balanced workout routine.

How to Perform

  • Set a cable machine to approximately chest or eye level and attach a rope handle.
  • Stand with your feet shoulder-width apart, gripping the rope with both hands using an overhand or neutral grip.
  • Step back slightly to create tension in the cable and extend your arms fully.
  • Pull the rope toward your face, leading with your elbows and keeping them high.
  • Squeeze your shoulder blades together at the end of the movement.
  • Slowly return the rope to the starting position in a controlled manner.

    • Muscle Activation

    Primary
    Rear shoulders
    Secondary
    BicepsOuter forearm

    Common Mistakes

    Common mistakes content is coming soon.

    About the Standing cable face pulls

    The Standing cable face pulls is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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