Standing Cable Face Pull
Primary
Shoulders
Secondary
Rear delts, Traps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
Standing Cable Face Pull
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The standing cable face pull is the standard face pull variation—you stand and pull a rope attachment toward your face while externally rotating. It targets your rear delts, rotator cuff, and upper back muscles that oppose pressing. This essential exercise maintains shoulder health and builds balanced development.
When to use it
Use as a shoulder prehab exercise or rear delt isolation.
Who it's for
Everyone. Essential for shoulder health and posture correction.
Set the cable at about face height. Pull the rope toward your face, not your chest—and spread the ends apart as you pull. Your elbows should finish higher than your hands. Externally rotate at the end so your hands are beside your ears. Light weight, high reps.
Muscles worked: Standing Cable Face Pull
Want Standing Cable Face Pull in your program?
Get a personalized plan with sets, reps, and progression built in.
Standing Cable Face Pull form guide
- 1
Set the cable pulley at chest height with a rope attachment.
- 2
Grab the rope with an overhand grip and step back.
- 3
Stand with feet shoulder-width apart and a slight knee bend.
- 4
Pull the rope toward your face while spreading it apart.
- 5
Squeeze your shoulder blades together at the peak contraction.
- 6
Slowly return to the starting position with control.
What are the best tips for the Standing Cable Face Pull?
Pull to your face, not your chest, for proper activation.
Externally rotate your shoulders as you pull apart.
Keep your elbows high throughout the movement.
Focus on rear delt squeeze rather than using heavy weight.
When to Use the Standing Cable Face Pull
Use standing face pulls in every upper body session, either as a warm-up or as rear delt work. They belong after pressing movements or at the end of workouts. The standing position allows you to use slightly more weight than kneeling variations while maintaining good form.
What are common Standing Cable Face Pull mistakes to avoid?
Pulling too low toward the chest instead of face.
On pulling movements like the Standing Cable Face Pull, this mistake typically means your arms are doing work that should come from your Rear shoulders (posterior deltoid). Initiate every rep by engaging your Rear shoulders (posterior deltoid) first, then let your arms follow.
Using too much weight and losing form.
Loading more weight than you can control on the Standing Cable Face Pull forces compensatory movement patterns that bypass your Rear shoulders (posterior deltoid). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not spreading the rope apart at the end.
On pulling movements like the Standing Cable Face Pull, this mistake typically means your arms are doing work that should come from your Rear shoulders (posterior deltoid). Initiate every rep by engaging your Rear shoulders (posterior deltoid) first, then let your arms follow.
Leaning back excessively to compensate for heavy weight.
A compromised back position during the Standing Cable Face Pull puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Standing Cable Face Pull right for you?
Everyone. Essential for shoulder health and posture correction.
How to Program the Standing Cable Face Pull
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 15-20 reps. Rest 45-60s.
What are good alternatives to the Standing Cable Face Pull?
Face Pull
Rear Delt Fly
Band Pull-Apart
Other Variations
- Kneeling Face Pull
- High Face Pull
- Band Face Pull
Frequently Asked Questions About the Standing Cable Face Pull
The Standing Cable Face Pull primarily targets the Rear shoulders (posterior deltoid), Rotator cuff, making it an effective exercise for shoulders development. Secondary muscles worked during the Standing Cable Face Pull include Traps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower back.
Yes, the Standing Cable Face Pull is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Everyone. Essential for shoulder health and posture correction. Start with lighter weights to master proper form before progressing.
For the Standing Cable Face Pull, the recommended approach depends on your goals. 3-4 sets of 15-20 reps. Rest 45-60s. For strength, use 10-12 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
The Standing Cable Face Pull typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Standing Cable Face Pull include: Face Pull, Rear Delt Fly, Band Pull-Apart. These exercises target similar muscle groups as the Standing Cable Face Pull and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Standing Cable Face Pull — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Do not use excessive weight that compromises form.
- Focus on the squeeze and external rotation.