Cable Standing One Arm Face Pull
Master the Cable Standing One Arm Face Pull to sculpt strong rear deltoids, rhomboids, and traps.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing One Arm Face Pull
Description
A single-arm variation of the face pull performed on a cable machine. It targets the rear deltoids, rhomboids, and traps.
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How to do Cable Standing One Arm Face Pull
- 01Setup
Adjust the cable pulley to shoulder or head height and attach a single-grip handle.
- 02Setup
Stand facing the cable machine, taking a step or two back to create tension, and grasp the handle with one hand, palm facing down or neutral.
- 03
Brace your core, keep your chest up, and lightly bend your knees. Initiate the pull by retracting your shoulder blade and externally rotating your shoulder.
- 04
Pull the handle towards your face, aiming for your ear or temple, allowing your elbow to flare out and back, squeezing your rear deltoid and upper back muscles at the peak contraction.
- 05
Slowly control the return of the handle to the starting position, resisting the weight and allowing your shoulder blade to protract fully while maintaining tension throughout the movement.
Tips
- Emphasize externally rotating your shoulder as you pull, which helps engage the rotator cuff and prevents internal rotation dominance.
- Maintain stable posture by avoiding excessive leaning back or shrugging your shoulders; keep your core engaged and chest proud to isolate the target muscles.
- Use a staggered stance with the opposite foot forward to provide better stability and allow for a stronger, more controlled pull.
- Control the eccentric phase by slowly resisting the cable's pull on the way back to the starting position to maximize muscle engagement and growth.
Common mistakes
- Avoid pulling with the bicep instead of the back by focusing on initiating the pull by squeezing your shoulder blade back and externally rotating your shoulder.
- Do not use too much momentum or lean your entire body back; instead, maintain a stable torso and focus on pulling with your rear delts and upper back muscles.
- Keep your shoulders depressed and away from your ears throughout the movement to prevent trapezius dominance and properly target the rear deltoids.
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Get Ellim — FreeQuestions
Is Cable Standing One Arm Face Pull good for beginners?
Cable Standing One Arm Face Pull is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Standing One Arm Face Pull?
You need Cable to perform Cable Standing One Arm Face Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Standing One Arm Face Pull?
Emphasize externally rotating your shoulder as you pull, which helps engage the rotator cuff and prevents internal rotation dominance. Maintain stable posture by avoiding excessive leaning back or shrugging your shoulders; keep your core engaged and chest proud to isolate the target muscles. Use a staggered stance with the opposite foot forward to provide better stability and allow for a stronger, more controlled pull. Control the eccentric phase by slowly resisting the cable's pull on the way back to the starting position to maximize muscle engagement and growth.
What are common mistakes when doing Cable Standing One Arm Face Pull?
Avoid pulling with the bicep instead of the back by focusing on initiating the pull by squeezing your shoulder blade back and externally rotating your shoulder. Do not use too much momentum or lean your entire body back; instead, maintain a stable torso and focus on pulling with your rear delts and upper back muscles. Keep your shoulders depressed and away from your ears throughout the movement to prevent trapezius dominance and properly target the rear deltoids.
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Free · iPhone only · Available on the App Store