Cable Standing One Arm Face Pull
Cable Standing One Arm Face Pull Exercise Description
The Cable Standing One Arm Face Pull targets the rear shoulder and upper back while training controlled scapular movement. Using a single cable handle, you pull from roughly face height into horizontal abduction with external rotation. Primary muscles include the posterior deltoid, infraspinatus and teres minor (rotator cuff), with assistance from the middle and lower trapezius and rhomboids. The standing unilateral setup helps you focus on side-to-side control, scapular retraction, and a stable torso. Expect a smooth, shoulder-friendly path when you lead with the elbow, keep the wrist neutral, and finish with the hand near the cheek or temple without jutting the head forward. Maintain a tall posture, neutral spine, and quiet ribs throughout to keep the motion in the shoulder complex rather than the low back.
- Muscle Groups: Delts, Rotator Cuff, Shoulders
- Target Muscles: Deltoid - Posterior, Infraspinatus, Teres Minor
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Longissimus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Rotator Cuff Stabilizers, Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Rear Rotator Cuff, Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing One Arm Face Pull Exercise
‘- Set the pulley at upper‑chest to eye level; attach a single D‑handle.
– Stand tall, feet hip‑width or a short stagger; brace the torso.
– Grip the handle with a neutral wrist; arm extended at shoulder height, elbow soft.
– Square hips and shoulders to the cable; chin tucked, neck long.
– Initiate by drawing the working shoulder blade back and slightly down (retraction with mild depression).
– Pull the elbow back and out at ~60–90° abduction; lead with the elbow.
– As the handle approaches your face, externally rotate so the forearm becomes vertical.
– Finish with the hand near the cheek/temple, elbow level with the shoulder, shoulders down.
– Pause briefly without cranking past your comfortable range.
– Control the return: allow the scapula to move forward smoothly without being yanked.
– Keep ribs down and pelvis neutral; avoid arching, shrugging, or torso rotation.
– Repeat on the other side, matching range and control.
Cable Standing One Arm Face Pull Tips
‘- Set the pulley between upper‑chest and eye level before starting.
– Stand tall with either hip‑width or short staggered stance and brace your torso.
– Keep your wrist neutral and elbow slightly bent as you grip at shoulder height.
– Square your hips and shoulders to the cable with chin tucked and neck long.
– Start each rep by drawing the working shoulder blade back and slightly down.
– Lead the pull with your elbow, moving it back and out at roughly 60–90° abduction.
– As the handle nears your face, rotate the shoulder so your forearm becomes vertical.
– Finish with your hand near your cheek or temple, elbow level with your shoulder and shoulders down.
– Pause briefly at the end position without forcing past your comfortable range.
– Control the return so the shoulder blade moves forward smoothly instead of being yanked.
– Keep ribs down and pelvis neutral, avoiding arching, shrugging, or torso rotation.
Cable Standing One Arm Face Pull Beginner Introduction
The Cable Standing One Arm Face Pull is a cable-based pull that emphasizes the back of the shoulder and upper back muscles. Using a single handle at about face level, the arm travels outward and slightly rotates as the handle moves toward the side of the face. The rear portion of the shoulder and the small stabilizers around it handle most of the work, while the upper back muscles assist to guide the shoulder blade. The line of pull is designed to feel smooth and comfortable for the shoulder joint, with the elbow leading the motion and the wrist staying in line with the forearm.
Because it is performed standing and one arm at a time, this exercise highlights even strength from side to side, precise control of shoulder blade movement, and a steady midsection. The trunk remains upright and calm so the motion centers on the shoulder area instead of the lower back. The head and neck stay relaxed over the spine as the hand finishes close to the side of the face, encouraging clean shoulder coordination and refined upper-back engagement.