About this exercise
A unilateral cable face pull performed standing at a high pulley, targeting the rear deltoid and upper traps while training rotational shoulder stability and correcting muscular imbalances between sides.
Cable Standing One-Arm Face Pull
Step by step instructions, muscle activation and variants for the Cable Standing One-Arm Face Pull.
MediumRear shoulders
How to Perform
- Attach a single handle or short rope to a high pulley cable machine
- Stand facing the machine and grasp the handle with one hand, palm facing inward or down
- Step back to create tension on the cable and adopt a staggered stance for balance
- Pull the handle toward your face, leading with the elbow flared out to the side while externally rotating your shoulder at the end
- Squeeze your rear deltoid and upper back at full contraction
- Return the handle to the start under control, then complete all reps before switching arms
Muscle Activation
Primary
Rear shoulders
Secondary
Side shouldersTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Cable Standing One-Arm Face Pull
The Cable Standing One-Arm Face Pull 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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