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
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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