CompoundCable
Cable Face Pull
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–5 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Set a rope on a cable at upper-chest to face height.
- Grab the rope with thumbs pointing back and step away to create tension.
- Adopt a stable stance and brace your core with ribs down.
- Start with arms extended and shoulders set down (no shrug).
- Pull the rope toward your face, driving elbows out and back.
- Separate the rope ends so hands finish near the sides of your head.
- Squeeze rear delts and upper back briefly.
- Return under control to full reach without letting shoulders roll forward.
💡Coaching Cues
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Pull to face level and split the rope at the end.
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Elbows stay high; do not pull down to the chest.
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Keep shoulders down and neck relaxed.
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Control the return—do not let the stack pull you.
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Use moderate load and clean reps for shoulder health.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Pulling too low and turning it into a row.
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