Cable Face Pulldown / Cable Rope High Pull

Target Muscle Group: Shoulders 

Cable Face Pull Overview

The cable face pull is a great exercise for your shoulders. It can help you target your rear deltoids, unlike any other deltoid workouts.

Your rear delts might be weak, and that can cause problems with your posture. So it's a good idea to do the cable face pull (or other exercises for your rear delts) as part of your routine.

How to Do it

1. Start by attaching a rope handle to a high pulley on a weight machine.
2. Grasp the rope handle with your hands about shoulder-width apart.
3. Step back from the pulley so that there is tension on the rope.
4. Keeping your core engaged, row the handle toward your face, leading with your elbows.
5. Squeeze your shoulder blades together at the top of the movement, and then slowly lower the handle back to the starting position.
6. Repeat for the desired number of repetitions.

Cable Face Pull Tips

1. Half-kneeling is a good option if you feel like you are leaning back, or arching your back while you pull.
2. When pulling, make sure your elbows are high and the rope is at eye level.
3. Concentrate on contracting your rear delts, and don't lean forward to meet the rope.
4. Make sure you place the cable at the face of the machine, not at the top. This may cause lats to over recruit and could negate some of your scapular upward rotation benefits.
5. Do not rely on momentum. Keep the motion smooth and controlled from beginning to end.
6. You can complete the exercise with 2 handles or a band if a rope attachment is not available.

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