Beginner
🏋️ Cable Machine
Face Pull
aka Cable Face Pull / Rear Delt Pull
🎯 Target & Synergists
Primary: Rear Deltoids
Synergist: Traps (mid)
Synergist: Rhomboids
Synergist: External Rotators
📋 How to Perform
1
Set cable at face height
2
Grip rope with overhand
3
Pull toward face, elbows high
4
Squeeze shoulder blades at end
5
Return with control
⚠️ Common Mistakes to Avoid
✕
Elbows too low
✕
Pulling too low (chest level)
✕
Using too much weight
✕
Not squeezing at top
🔄 Alternative Exercises
Can't do Face Pull? Try these instead.
📊 Quick Facts
Equipment Cable Machine
Difficulty Beginner
Main Target Rear Deltoids
Synergists Traps (mid), Rhomboids, External Rotators