ShouldersCablebeginner
Face pull
Secondary: Back
Strength
8–10
reps · long rest
Hypertrophy
12–20
reps · 60–90s rest
Endurance
15–25
reps · short rest
Form cues
- Rope at face height. Pull toward the face, elbows high.
- Externally rotate at the end — knuckles to the ceiling.
- Light enough to feel the rear delts and mid-back, not the lower back.
Common mistakes
- Going too heavy
- Turning it into an upright row
- Neck jutting forward