Primary
Shoulders
Secondary
Rear delts, Traps, Rhomboids
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Standing Cable Face Pull could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 Standing Cable Face Pull only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
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.
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Also targets: rear delts, traps, Back
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Set the cable pulley at chest height with a rope attachment.
Grab the rope with an overhand grip and step back.
Stand with feet shoulder-width apart and a slight knee bend.
Pull the rope toward your face while spreading it apart.
Squeeze your shoulder blades together at the peak contraction.
Slowly return to the starting position with control.
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.
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.
Pulling too low toward the chest instead of face.
On an upper-body pulling movement like the Standing Cable Face Pull, this mistake can shift work away from your Rear shoulders (posterior deltoid). Keep your torso stable and guide the load through the intended pulling path.
Using too much weight and losing form.
Loading more weight than you can control on the Standing Cable Face Pull often creates compensations that shift work away from your Rear shoulders (posterior deltoid). Reduce the load until each rep follows the intended path.
Not spreading the rope apart at the end.
On an upper-body pulling movement like the Standing Cable Face Pull, this mistake can shift work away from your Rear shoulders (posterior deltoid). Keep your torso stable and guide the load through the intended pulling path.
Leaning back excessively to compensate for heavy weight.
Changing your back position during the Standing Cable Face Pull can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Everyone. Essential for shoulder health and posture correction.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 15-20 reps. Rest 45-60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Standing Cable Face Pull could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Standing Cable Face Pull as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Standing Cable Face Pull. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Standing Cable Face Pull is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.