Shoulders
Cable Face Pull
3 × 12–15 · Beginner · Cable
How to do it
- Set a cable at face height with a rope attachment and take an end in each hand.
- Step back until there is light tension, standing tall.
- Pull the rope toward your face, separating the ends so your hands finish beside your ears.
- Return slowly to straight arms without shrugging.
Coach tip: Think elbows high and wide; this is a posture exercise, not a heavy pull.
About this exercise
Strong, mobile shoulders press, carry and stabilise everything the upper body does. This movement builds the deltoids while teaching the shoulder blade to move well under load.
Primary muscles
Deltoids — anterior and lateral heads
Also working
Trapezius, triceps, rotator cuff
Common mistakes
- Pressing with a flared ribcage and an arched lower back
- Shrugging the weight up with the traps instead of pressing
- Letting the elbows drift far behind the body under load
Form & safety — Keep your ribs down and glutes tight as you press. Overhead positions demand mobility — earn the range of motion before loading it.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.