High Pulley Cable Face Pull
In SetGrip: Cable Face Pull (High Pulley)
Setting the rope near the top of the stack angles the pull slightly downward toward your face, which brings the lower traps into the finish in a way a chest-height cable does not. Split your stance so the weight cannot tip you forward, and let your hands pull apart as the rope reaches your ears.
How to do the High Pulley Cable Face Pull
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the High Pulley Cable Face Pull work?
The High Pulley Cable Face Pull primarily works the delts. It also involves the traps, rhomboids and biceps, which assist the movement and stabilise the joints.
Is the High Pulley Cable Face Pull good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the High Pulley Cable Face Pull with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the High Pulley Cable Face Pull?
If you cannot do the High Pulley Cable Face Pull, try the Barbell Rear Delt Row, the Smith Machine Rear Delt Row or the Half Kneeling Cable Face Pull. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the High Pulley Cable Face Pull, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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