Cable Face Pull

Instructions for proper form

1. Stand facing the cable machine with your feet shoulder-width apart. 2. Adjust the cable pulley to head height or slightly above. 3. Grasp the cable handles with a neutral grip (palms facing each other). 4. Step back to create tension in the cable with your arms extended in front. 5. With a slight bend in your knees, pull the handles towards your face, leading with your elbows. 6. Squeeze your shoulder blades together at the peak of the movement. 7. Slowly return to the starting position, keeping control throughout the movement.

Common mistakes to avoid

1. Using too much weight, which can compromise form. 2. Allowing your shoulders to elevate towards your ears. 3. Not keeping tension on the cable throughout the exercise. 4. Flaring elbows out excessively, instead of keeping them in line with your body.

Benefits

Specific benefits of the exercise

Targets the posterior deltoids and improves overall shoulder stability and posture.

Expected results and timeframe

Expected results include enhanced shoulder strength and improved posture; noticeable changes can typically be observed within 4-6 weeks of consistent training..

Who this exercise is best for

This exercise is best for individuals looking to improve shoulder strength and stability, such as athletes, bodybuilders, or those with postural imbalances.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the posterior deltoids, like face pulls, effectively enhance shoulder stability and can help mitigate shoulder injuries by strengthening the surrounding muscles.

Variations

Beginner modifications

If you’re new to this exercise, start with a resistance band instead of a cable machine, or reduce the weight on the cable to focus on form.

Advanced progressions

To increase difficulty, perform the exercise on a stability ball or while balancing on one leg to engage the core more.

Integrations

Complementary exercises

Incorporate exercises like rows, shoulder presses, and reverse flys to target all areas of the shoulder.

Super set recommendations

Super set with front raises or lateral raises for a comprehensive shoulder workout.

Sample workout routines

1. Warm-up: Arm circles, shoulder dislocations. 2. Main workout: Cable Face Pulls, followed by Dumbbell Shoulder Press, Bent-over Rows, Finish with Lateral Raises. 3. Cool down: Stretching the shoulders and chest.

Exercise combinations

Combine with core exercises like planks or rotational movements for a full upper body and core workout.

Best time to do this exercise in your workout

Include the Cable Face Pull in your workout after your compound lifts (e.g. bench press or overhead press) and before isolation exercises for optimal shoulder activation.