Shoulders · Cable

Face Pull (Rear Delt Focus)

Beginner

Elbows lead. Essential for posture and shoulder health.

Demonstration unavailable

Follow the written setup and technique cues below.

Start Pose

Cable at or above eye level, rope attachment

Arms extended toward cable

Slight forward lean

Finish Pose

Pull rope toward face with elbows high and wide

Hands near temples, elbows flared

Rear delts and upper back squeezed

Training Cues

✓Elbows must stay high — above shoulder height

✓Pull toward the face, not the chin or neck

✓Externally rotate at the end — pinkies up

Watch For This

Don't pull to the neck

Don't let elbows drop below shoulders

Avoid jerking with body momentum

💪 Primary Muscles

● PRIMARY

1/3

Rear Deltoid

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Primary

Posterior Deltoid

Secondary

RhomboidsMiddle Trapezius

Stabilizers

Core

Pro Tip

This is one of the best exercises for shoulder longevity and posture — do it consistently, not just occasionally.

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