Cable Face Pull

Cable Face Pull is one of the top shoulders exercises using cable. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Start with a firm grip and shoulders packed back and down (away from ears).
• Pull cable face pull by driving elbows back, not with the hands, keeping a neutral spine.
• Squeeze the shoulder blades for a full second at the top.
• Lower slowly to full stretch (2s eccentric).
• Aim for 8–12 reps × 3–4 sets with 90s rest.

Tips

• Think of your hands as hooks — pull with your back, not your arms.
• Lean chest into the movement at the top to isolate the lats.
• Wide grip → lats. Narrow grip → mid-back.

Common mistakes

• Using momentum from the lower back instead of isolating the target muscle.
• Death-gripping the bar shifts the load to forearms instead of back.
• Cutting the range short — no full stretch means less growth.

How many sets and reps of Cable Face Pull should I do?

3 sets × 12 reps, 2–3x per week is enough to start.

Is Cable Face Pull good for beginners?

Yes — Cable Face Pull is one of the best beginner exercises. Start light and prioritize form.

What are the best alternatives to Cable Face Pull?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Cable Face Pull every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Cable Face Pull burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.