Shoulders · Cable
Cable Standing Face Pull
How to do the cable standing face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set a cable pulley to head height and attach a rope. Grab the ends with both hands, palms facing in, and step back to create tension with your arms extended. Pull the rope toward your face, driving your elbows high and wide and separating your hands as you squeeze your shoulder blades together. Return under control and repeat.
- 1Pull toward your face while spreading your hands apart and feel your rear
- 2delts and upper back fire
- 3Keep your elbows high and wrists neutral as you squeeze your shoulder blades
- 4Stay tall with a braced core and stable stance
Common mistakes
- Don't lean back or use your lower back to help the pull
- Avoid shrugging your shoulders or bending your wrists
- Don't let the weight stack yank your arms forward; control the return
Muscles worked
The cable standing face pull mainly works the rear delts, with the upper traps, mid traps, external rotators, lower traps, and side delts assisting.
- Rear DeltsPrimary
- Upper TrapsSupport
- Mid TrapsSupport
- External RotatorsSupport
- Lower TrapsSupport
- Side DeltsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
Kovo programs the cable standing face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.