Cable Standing One Arm Face Pull

Description

How to Do Cable Standing One Arm Face Pull

1. 1
   Setup

   Adjust the cable pulley to shoulder or head height and attach a single-grip handle.

2. 2
   Setup

   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. 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. 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. 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.