How to perform the Cable Face Pull
- 1Stand facing the cable machine with the pulley set around upper chest or face height, clip on a rope attachment, grab each end with your palms facing in, and step back until the cable is lightly pulling your arms forward with a slight bend in your knees. Brace your core, keep your chest tall, and hold your arms straight out in front of you at about shoulder height.
- 2Pull the rope toward your face, leading with your elbows and spreading the rope apart so your hands come to about eye level while you squeeze your shoulder blades together. Pause for a moment at the end, then slowly straighten your arms back to the start, breathing out as you pull and in as you return.
Coach tips
- Keep your elbows high (around shoulder level) so you feel the work in your rear shoulders and upper back, not just in your arms.
- Avoid leaning back or using your lower body to yank the weight; choose a weight that you can control smoothly.
- Think about pulling with your upper back and squeezing your shoulder blades, not just dragging the rope with your hands.
Train shoulders smarter
One rep, one set. Hypro turns the Cable Face Pull into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Cable Face Pull weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cable Face Pull fits right into proven hypertrophy and strength templates.
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