Cable Face Pulls

Technique

Setup

Attach a rope to a pulley set at about eye level and grip both ends with your palms facing down. Step back until your arms are straight and the stack lifts, feet hip width apart.

Movement

Pull the rope toward your forehead, separating the ends as your elbows travel high and wide. Finish with your hands beside your ears and your knuckles turned up, then return under control.

Form Tip

Pull the rope apart, not just back. The rotation at the end is what trains the rotator cuff and rear delts, so go light enough to reach it every rep.

Increase Difficulty

Hold the finish position for 2 seconds.

Decrease Difficulty

Use a lighter stack, or lower the pulley to chest height.