Description
A single-arm variation of the face pull performed on a cable machine. It targets the rear deltoids, rhomboids, and traps.
How to Do Cable Standing One Arm Face Pull
- 1Setup
Adjust the cable pulley to shoulder or head height and attach a single-grip handle.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Cable Standing Supinated Face Pull (with rope)
Strengthen your upper back, rear deltoids, and biceps with the Cable Standing Supinated Face Pull.
Cable Half Kneeling Face Pull
Enhance upper back, rear deltoid, and rotator cuff strength with the Cable Half Kneeling Face Pull. Improve posture and shoulder stability.
Cable One Arm Reverse Fly
Target your rear deltoids and improve shoulder stability with the Cable One Arm Reverse Fly.
Cable Lying Face Pull
Strengthen your rear deltoids and upper back with the Cable Lying Face Pull. Improve posture and shoulder health by mastering this effective pulling
Related Exercises
Cable Lying Front Raise
Target your anterior deltoids and upper chest with the Cable Lying Front Raise. This isolation exercise builds shoulder strength and definition.
Cable Bent Over One Arm Lateral Raise
Target your rear deltoids with the Cable Bent Over One Arm Lateral Raise. This isolation exercise effectively builds strength and definition in the
Cable Seated Face Pull (with rope)
Strengthen your posterior deltoids and upper back with the Cable Seated Face Pull.
Cable Y raise
Perform the Cable Y Raise to build strong, sculpted shoulders and improve upper back posture.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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