Cable Bar Face Pull
- Beginner
- Cable
The cable bar face pull is a high-pulley pulling exercise performed with a straight bar. By pulling the bar toward the forehead with elbows high and wide, it isolates the rear delts and the upper-back muscles that hold the shoulders in healthy alignment. It's a key accessory for anyone who presses heavy and wants balanced shoulder development.
How to do the Cable Bar Face Pull
- Set the pulley above head height and attach a straight bar, then grip it overhand at shoulder width.
- Step back until the cable has tension and stand with feet hip-width apart and a slight forward lean.
- Pull the bar toward your forehead with the elbows flaring wide and high, leading with the back of the upper arms.
- Squeeze your rear delts and upper back at the end of the pull, keeping your wrists in line with your forearms.
- Slowly let the bar travel back to full arm extension over 2 to 3 seconds, keeping the chest tall.
- Repeat for 12 to 20 reps, prioritizing the squeeze and elbow path over loading heavy weight.
Muscles worked
- Primary:
- Shoulders
Why train it
- Builds the rear delts and upper-back muscles that balance pressing work.
- Reinforces healthy shoulder posture for desk workers and lifters alike.
- Strengthens the small stabilizers around the shoulder blade for joint health.
Common mistakes
- Pulling the bar too low toward the chin or chest, which turns the lift into a row and loses the rear-delt focus.
- Letting the elbows drop instead of leading high and wide, swapping rear-delt work for biceps engagement.
- Leaning back hard to use bodyweight as a counterweight instead of pulling cleanly with the back.
- Loading too heavy and shrugging the traps up, hiding the rear delts under upper-trap dominance.
Frequently asked questions
What muscles does the Cable Bar Face Pull work?
The Cable Bar Face Pull trains the shoulders, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the shoulders directly.
What equipment do I need for the Cable Bar Face Pull?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Bar Face Pull suitable for beginners?
Yes. The Cable Bar Face Pull is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Bar Face Pull at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Bar Face Pull should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Cable Bar Face Pull?
Band High Face Pull, Dumbbell Upright Row, and Reverse Pec Deck train the same primary muscles as the Cable Bar Face Pull. Pick whichever one matches the equipment in front of you.