How to perform the High Cable Face Pull
- 1Set a cable pulley slightly above eye level with a rope attached, grab the rope ends with an overhand grip, and step back until your arms are straight and there’s light tension, standing tall with a small bend in your knees and your chest lifted. Lean back just a little and brace your abs so your body stays steady.
- 2Pull the rope toward your face, leading with your elbows out wide and aiming your thumbs toward your temples, squeezing the back of your shoulders and upper back for a brief pause. Exhale as you pull over about 1–2 seconds, then inhale as you slowly straighten your arms and return to the start over about 2–3 seconds without letting the weight yank you forward.
Coach tips
- Keep your shoulders down and away from your ears so you don’t shrug; your elbows should stay about level with your shoulders, not dropping low.
- Use a light to moderate weight so you can move smoothly and feel the squeeze in the back of your shoulders instead of in your neck or lower back.
- Don’t arch your lower back or poke your head forward; keep your ribs down, neck long, and think about pulling with your upper back, not your hands.
Train shoulders smarter
One rep, one set. Hypro turns the High Cable Face Pull into measurable progress, week after week.
The right weight, every set
Hypro suggests your next High 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 High Cable Face Pull fits right into proven hypertrophy and strength templates.
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