81.4K
POFace pulls are not just about pulling the cable, elbow angle determines muscle emphasis.
For rear delts and shoulder health, aim for a 90° elbow position.
Follow for more!!
#gymtips #gymreels
@poweredbynells
#Cable Face Pulls Exercise Guide
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30Reels em Alta
(12)
74.7K
SOWeek 11 of Train It Right
Seated Cable Face Pulls
THE exercise for upper back gains 👀
…and one of the best moves to counter train your rounded posture from long hours of sitting or scrolling 😉
How to do the Rope Face Pull:
- Set the cable at eye level when standing
- Grab the rope with an underhand grip (overhand works too).
- Sit about one meter away and lean back slightly.
- Pull the rope towards your face, elbows out to the sides.
- Squeeze your shoulder blades together at the end.
- Return slowly with control.
Watch for common mistakes:
- Pulling too low (to chest instead of face).
- Shrugging the shoulders instead of engaging your back.
Save it, share it, try it <3
#upperback #upperday #back #backtraining #facepull #ropefaceull #cablefacepull #training #workout #gym #fitness #fit #fitnesscoach #personaltrainer #strengthtraining
@soma.dancecoach
112.3K
JUFORM CHECK OF THE WEEK: cable face pulls 😅 As a coach, this is definitely an exercise I see my clients needing help with along with many other people in the gym! So here are my tips 👇🏼
Don’t forget to double tap / save / share 💕💖 it’s helps loads so ty ty ty
TRAIN WITH ME✨ click the link in my bio to apply for 1:1 coaching
❌ leaning back
✅ stabilize with staggered or seated foot stance
❌Wrong pull angle
✅above head (top notch)
❌pulling to chest
✅ pull above nose
❌engaging traps
✅ pull shoulders down and back
❌no control
✅ tempo this exercise since you can’t go too heavy 3-2-3
HOPE THIS HELPS 💞
#workoutmotivation #backworkout #formtips #workoutvideos #reardelts
@juliexfit
756.9K
WOFace pulls aren’t just ONE exercise ❌
Your pulling angle completely changes which muscles you train 🎯💪
Here are 3 powerful variations you need in your workouts 👇🔥
👉 Pull Toward Shoulders
🎯 Rear delts (Primary)
🎯 Mid traps
🎯 Rhomboids
💪 Perfect for balanced shoulders, posture & upper-back strength 🔥
👉 Pull Toward Face
🎯 Rear delts (Strong Activation)
🎯 Rotator cuff muscles
🎯 Mid & lower traps
🛡️ Great for shoulder health, stability & injury prevention ✅
👉 Pull Above Head
🎯 Lower traps
🎯 Upper traps
🎯 Rear delts (Upper Fibers)
🎯 Shoulder stabilizers
⬆️ Improves overhead strength, control & athletic performance ⚡💪
🎁 Bonus Tip:
Pull with your elbows, not your hands 🤝
Keep your chest up 🧍♂️ shoulders down ⬇️ and control every rep 🧠🔥
💾 Save this reel so you know EXACTLY which face pull variation to use in your next workout 💪📌🔥
#gym #gymgirl #backworkout #exercise #fitness
@wohobee_
303.9K
THCable Face pull proper form for rear delts.
Cable face pull • face pull form • rear delt workout • rear delt exercise technique • shoulder workout • rear delt activation • shoulder workout • face pull cable correct form
#gymworkouts #reardeltworkout #facepull #workouttips #gymtips
@theiconicjoyce_
1.8M
GRNot confident in your face-pulls? I gotchu 🫶
This exercise is amazing for improving shoulder & rotator cuff health. But it’s also one that’s not as intuitive. Here are my best form cues to help optimise your movement:
⭐️ Grip the rope with a reverse grip - ends of the rope should face you as you pull.
⭐️ Set the cable height above your head height so you are pulling from a high position rather than low.
⭐️ Think of pulling to your forehead and outwards from your ears.
⭐️ Make sure your shoulders are depressed away from your ears and externallly rotated.
⭐️ Think of pulling into a double bicep flexed pose! 💪💪
Note: there are more ways than one to perform this exercise, but these are some tips to help better target your posterior delts and strengthen your shoulders.
#gymtips #facepull #shoulderworkout #pullday #gymmotivation #exercisetips #formtips #strongshoulders
@grae.getsintofit
3.4M
ARRear Delt Cable Face Pull - Quick Tips & Key Points
✅Grip: Start with thumbs pointing down. As you pull, your thumbs should rotate to face your head, with palms mostly facing each other and slightly downward. This grip reduces wrist strain.
✅Elbow Position: Keep your elbows in line with your shoulders. Don’t let them drop-this helps fully activate the rear delts.
✅ Forearm Vertical & Pull Toward Forehead: Keep your forearms close to vertical and aim the rope toward your forehead-not your chin—to better isolate the rear delts.
✅ Outward Arm Movement: As you pull the rope toward your face, also spread your hands outward. It‘s a combined motion
-pulling back and out-to maximally engage the rear delts.
#arms #homeworkout #workoutathome
#gymmotivation #gymgirl #fyp #gymtips #shoulders #shoulderworkouts
#upperbodyworkout #homeworkout #dumbbellworkout #strengthtraining #facepulls #back
@arielyu.fit
834.6K
AH📚 Cable Rope Face Pull — Rear Delt Focus
🎯 Common mistakes:
• Pulling with arms instead of rear delts
• Elbows too low — keep them high
• Not squeezing shoulder blades
✅ Do it right:
• Pull rope toward your face, elbows wide
• Control the motion, full squeeze each rep
• Perfect finisher for rear delts & posture
⚡ Follow me for more videos 📚
#mokbelfit #gymtips #rearshoulder #shoulderworkout #bodybuilding #dubai #dubaipersonaltrainer #gymhacks hack
@ahmed.mokk
653.1K
DECable Pulling Exercises – Know the Difference 👇
• Pull toward your face → emphasizes the rear delts
• Pull toward your upper chest → targets the traps + rear delts
• Pull with elbows locked and drive them toward your hips → targets the lats
Size & Shred Training program
👉🏻 deltabolic.com (link in bio)
@deltabolic
14.2M
DE✅ Cable Rope Pull Variations (KNOW THE DIFFERENCE‼️)
If you hold the rope (with pinkies up and thumbs down) and pull towards your forehead, you’ll target the lateral and rear delts. If you hold the rope (with a regular neutral grip) and pull towards your shoulders, you’ll target the rear delts and traps. If you pull towards your waist, you’ll target the latissimus dorsi.
Size & Shred Training program
👉🏻 deltabolic.com (link in bio)
#facepull #facepulls #cablefacepulls
@deltabolic
2.1M
DE🔥 Face Pull: Traps or Rear Delts? It’s All About Elbows 💪@appyoucan
Cable face pulls aren’t just a shoulder exercise — they’re a precision movement.
Your elbow path and scapular control determine whether the load shifts toward the rear delts or the upper traps.
• Elbows wide and level → more rear delt focus
• Slight elevation with strong scapular squeeze → more upper trap activation
Small adjustments.
Big difference in muscle engagement.
Train with intention — not just movement.
Goal: Hypertrophy & Posture Balance
3–4 Sets
12–15 Reps
Slow controlled tempo
1–2 second squeeze at contraction
Per Week:
2–3 times per week
(ideally on upper body or pull days)
Rest: 45–60 seconds between sets
Don’t just pull the rope.
Pull with purpose.
Save this and come back stronger. 🔥
@demicstory
183.0K
TYCABLE ROPE PULL VARIATIONS. KNOW THE DIFFERENCE. 👇
Cable rope pulls don’t all hit the same muscles — your grip + pull direction changes everything.
This video demonstrates on how to target rear delts, traps, and lats with cable rope pulls. (face pulls)
Pull to forehead
→ Rear delts + lateral delts
→ Elbows flare slightly out
→ Think: separate the rope + rotate back
✔ Best for shoulder strength and definition
Pull to shoulders
→ Rear delts + traps
→ Elbows slightly lower than forehead version
→ Think: pull apart, squeeze upper back
✔ Best for upper back thickness & posture
Pull to waist
→ Targets lats
→ Keep elbows tucked closer to your body
→ Think: drive elbows down and back
✔ Best for back strength and width
Small adjustments = completely different stimulus.
Save this for your next pull day 👇
#gym #fitness #backworkout #explore #reels
@tyllersfitness
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