Cable Standing Face Pull

1. Set a rope attachment on a cable pulley at roughly face height and grab the ends with palms facing each other.
2. Step back until the cable is taut, staggering your stance slightly for balance.
3. Start with arms extended toward the pulley, shoulders down away from your ears.
4. Pull the rope toward your face, driving the elbows high and wide apart.
5. As the rope reaches your face, split the ends so your hands finish beside your ears with knuckles pointing back.
6. Squeeze the shoulder blades together for a one-second hold at the end.
7. Return with control until the arms are fully extended, resisting the cable the whole way.

Common Mistakes

• Going too heavy: excess load turns face pulls into a low row with momentum; the rear delts need light, precise tension.
• Elbows dropping low: when elbows sag toward the ribs the lats take over; keep them at shoulder height or above.
• Leaning back to finish reps: turning the pull into a bodyweight lean fakes range; the torso stays still throughout.
• Rushing the return: letting the stack yank your arms forward wastes half the exercise; control the eccentric.