Shoulders · Cable
Cable Face Pull
How to do the cable face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
See it in motion
How to do it
Using a rope attachment on a cable machine, pull the ends of the rope towards your face, spreading your hands apart at the end of the movement.
- 1Pull the rope toward your face while spreading your hands apart; you should feel your rear delts and upper back doing the work
- 2Keep your elbows high and squeeze your shoulder blades together at the end of each rep
- 3Maintain a neutral spine and engage your core so the movement stays in your shoulders, not your lower back
Common mistakes
- Don't lean back or use your lower back to generate momentum, keep your torso still
- Avoid shrugging your shoulders toward your ears; keep them down and relaxed
- Don't let your biceps dominate the pull; focus on feeling the contraction in your upper back
Muscles worked
The cable face pull mainly works the mid traps and rear delts, with the lower traps assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
Kovo programs the cable face pull for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arnold press
- How to do the barbell overhead press
- How to do the cable lateral raise
- How to do the dumbbell front raise
- How to do the dumbbell lateral raise
- How to do the dumbbell overhead press
Last reviewed April 2026.