Cable Bar Face Pull
Face pull from a high pulley with a straight bar, targeting the rear delts and the postural muscles of the upper back.
How to do it
- Set the pulley above head height, attach a straight bar and take a shoulder-width overhand grip.
- Step back until the cable is taut and stand with feet hip-width apart and a slight forward lean.
- Pull the bar toward your forehead, flaring your elbows wide and high and leading with the backs of your shoulders.
- Squeeze the rear delts and upper back at the end of the pull, keeping your wrists in line with your forearms.
- Slowly let the bar return to full arm extension over 2–3 seconds, keeping your chest up.
- Repeat for 12–20 reps, prioritizing the squeeze and elbow path over heavy weight.
Key technique cue
Pull to the forehead, elbows high and wide — not to the chin, no shrugging.
Common mistakes
- ✕ Pulling the bar too low toward the chin or chest, which turns it into a row and loses the rear-delt focus.
- ✕ Dropping the elbows instead of leading high and wide, which trades rear-delt work for biceps.
- ✕ Leaning way back to use bodyweight as a counterbalance instead of pulling cleanly with the back.
- ✕ Going too heavy and shrugging up with the traps, which buries the rear delts under upper-trap dominance.
Benefits
- ✓ Builds the rear delts and upper-back muscles that balance out pressing.
- ✓ Reinforces healthy shoulder posture for desk workers and athletes alike.
- ✓ Strengthens the small stabilizers around the shoulder blade for joint health.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Cable Bar Face Pull
- Cable Rope Kneeling Face Pull
- Cable Rope Face Pulls
About the exercise
The cable bar face pull is a pulling exercise from a high pulley done with a straight bar. Pulling the bar toward your forehead with the elbows high and wide, it isolates the rear delts and the upper-back muscles that keep the shoulders in a healthy position. It's a key accessory for anyone who presses heavy and wants balanced shoulder development. It belongs in any pull day, posture-correction program or shoulder-health block. It is especially useful for desk workers and anyone working on mobility. It also pairs well with rear-delt flies and reverse flies in a dedicated shoulder accessory block.
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