Step-by-Step Instructions

1. 1

   Set the cable pulley to upper-chest or face height and attach a straight bar or rope handle.

2. 2

   Grip the attachment with an overhand grip at shoulder width, step back to create tension, and adopt a staggered or parallel stance for stability.

3. 3

   Initiate the pull by retracting the scapulae and driving the elbows back and out, pulling the bar toward your forehead or nose level.

4. 4

   At the peak contraction, externally rotate your shoulders so your knuckles point toward the ceiling and your upper arms are parallel to the floor.

5. 5

   Squeeze the rear deltoids and mid-traps for a 1-2 second hold at full contraction.

6. 6

   Return the weight under control to the start position, allowing the scapulae to protract slightly to achieve a full stretch on the posterior deltoids.

Common Mistakes

• Pulling the cable to the chest instead of the face, converting the movement into a row that prioritizes the lats over the rear delts.

• Using excessive weight that forces torso lean-back and eliminates the targeted external rotation component.

• Failing to externally rotate at the end of the pull, which limits infraspinatus and teres minor activation.

• Shrugging the shoulders up toward the ears during the pull instead of depressing the scapulae, overloading the upper traps.

About This Exercise

The cable bar face pull targets the posterior deltoid, infraspinatus, teres minor, and mid-to-lower trapezius through a combination of horizontal abduction and external rotation. It is one of the most effective corrective exercises for balancing the push-to-pull ratio in pressing-heavy programs, reducing the risk of shoulder impingement and anterior capsule laxity. The constant tension provided by the cable ensures the rear delts remain under load throughout the entire range of motion.