Standing Face Pull (Cable)
The Standing Face Pull is a functional cable exercise designed to strengthen the posterior deltoids, rhomboids, and external rotators. It is highly effective for improving posture and shoulder health by counteracting the effects of gravity and heavy pressing movements.
Since face pulls are primarily a structural balance and posture exercise, 'how much' you lift is less important than 'how' you lift. Our AI analyzes your RPE and performance trends to ensure you aren't compensating with momentum or larger muscle groups. If your recovery data (like HRV or sleep quality) indicates high systemic fatigue, the app may suggest lighter loads to focus on rotator cuff activation rather than pushing for a personal best, preserving shoulder longevity while still providing a training stimulus.
Form Cues
- Set the pulley slightly above head height.
- Pull the rope apart aggressively as it nears your face.
- Drive your thumbs backward past your ears.
- Squeeze your shoulder blades together at the peak contraction.
- Keep your core braced and knees slightly bent for stability.
- Don't jut your head forward to meet the rope.
- Don't shrug your shoulders up toward your ears.
- Don't drop your elbows below shoulder height during the pull.
- Don't use excessive body momentum to jerk the weight.
Common Mistakes
- Going too heavy and losing form
- Internal rotation of the shoulders
- Dominating the movement with upper traps
- Leaning back excessively
- Shortening the range of motion
Muscles Worked
This exercise primarily targets the upper back complex, specifically the rear deltoids, rhomboids, and middle trapezius. It also heavily recruits the external rotators of the rotator cuff, which are essential for stabilizing the shoulder joint during heavy lifts like the bench press.
Primary
Secondary
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