High Cable Face Pull

Rear Delts, Mid Traps, RhomboidsCable, Rope Attachment

A high cable pulley exercise targeting the upper back and rear delts. Perfect for fixing posture and strengthening the external rotators of the shoulder.

How to do it

1Set a rope attachment to the high pulley and grab it with an overhand or neutral grip.

2Take a step back to create tension on the cable and stand with a stable shoulder-width stance.

3Pull the rope toward your face, flaring your elbows wide and separating the handles toward your forehead or eyes.

4At peak contraction, squeeze your shoulder blades together and rotate your shoulders back.

5Slowly let your arms return to the start, keeping tension on the cable throughout.

Common mistakes

Going too heavy, forcing you to lean back and swing the weight.

Dropping your elbows below shoulder height, shifting focus from rear delts to lats.

Pulling to your stomach or chest instead of your face, changing the trajectory and target muscles.

Breathing

Exhale as you pull the rope toward your face. Inhale as you return to the start position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.