Fitorex

Cable Face Pull with Bar

A straight-bar variation of the face pull; it emphasises the rear delt and external rotators.

  • Isolation
  • Cable
  • Beginner

How to do it

  • High pulley, pull the bar towards your face
  • Elbows high and flared
  • Squeeze your shoulder blades back

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

  • Dropping your elbows and turning it into a pulldown
  • Using momentum

Muscles worked

Primary

  • Rear delt

Secondary

  • Traps
  • Shoulders

Alternatives

PreviousKneeling Rope Face Pull
Form animation: Cable Face Pull with Bar
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Cable
Level
Beginner
Pattern
Horizontal abduction
Stimulus / fatigue
High
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