Cable Standing Face Pull
How to do it
Starting position
- Set the cable pulley to eye level and grab the rope handles.
- Stand facing the cable with your feet shoulder-width apart.
- Keep your chest up and brace your core so your upper body does not sway.
Movement
- Pull the handles horizontally toward your face.
- Flare your elbows outward and squeeze your shoulder blades together.
- Pause with your hands at ear level, then slowly return.
Breathing
Exhale as you pull the handles, and inhale as you return to the starting position.
Cautions
- Using excessive weight can arch your lower back and cause injury, so use a lighter weight.
- Bending your wrists strains the joints, so keep your wrists straight.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts Upper back |
|---|---|
| Secondary muscles | Traps |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
9 similar exercises
Representative exercise: Cable Standing Face Pull
- Cable Lying Face Pull
- Cable Half Kneeling Face Pull
- Cable Standing One Arm Face Pull
- Cable Seated Face Pull (with Rope)
- Cable Standing Face Pull (with rope)
- Cable Sitting Bench Face Pull (with rope)
- Cable Standing Supinated Face Pull (with Rope)
- Cable Face Pull with External Rotation
- Standing Supinated Face Pull (with Towels)
Exercise GuideAre you stopping short of a full pull?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Rear Delt FlyHarderCable 45 degrees Reverse Grip Reverse FlyHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.