Cable Face Pull

enums.exercise_tag.STRENGTHenums.exercise_tag.PULLenums.exercise_tag.REHABenums.exercise_tag.FUNCTIONAL

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Cable Face Pull is an upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.

exercise_detail.how_to_perform

Attach a rope handle to a high pulley on the cable machine.
Stand facing the machine with feet shoulder-width apart.
Grasp the rope with an overhand grip, palms facing down.
Step back until your arms are fully extended and there is tension in the cable.
Engage your core and keep your back straight.
Pull the rope towards your face, flaring your elbows out to the sides.
Squeeze your shoulder blades together at the peak of the movement.
Slowly extend your arms back to the starting position.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Keep your elbows above your wrists throughout the movement to target the rear deltoids effectively.
Maintain a neutral spine and avoid arching your back during the exercise.
Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
Use a controlled tempo to prevent using momentum and to ensure muscle engagement.
Start with a lighter weight to master form before progressing to heavier loads.

exercise_detail.common_mistakes

Pulling the cable too low, targeting the chest instead of the face.
Using too much weight, leading to momentum and lack of control.
Allowing the elbows to drop below shoulder height, reducing rear deltoid activation.
Standing too close or too far from the cable machine, affecting tension and range of motion.
Failing to retract the shoulder blades, minimizing engagement of the upper back muscles.
Not keeping a neutral spine, leading to poor posture and potential strain.
Using a narrow grip, limiting the ability to externally rotate the shoulders.
Rushing through the movement, sacrificing muscle engagement for speed.