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Exercise handout — move better, feel better.
Cable Face Pull
Pull cable rope toward face with elbows high. Great for rear shoulders and rotator cuff.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Resistance band
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 pull / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Set cable pulley at face height
- Attach rope handle
- Grip rope with palms facing down
Step 1 of 5
Pull rope toward your face
Step 2 of 5
Keep elbows high and wide
Step 3 of 5
Spread rope apart at end of movement
Step 4 of 5
Squeeze shoulder blades
Step 5 of 5
Return slowly to start
Breathing
- Breathe out as you pull
- Breathe in as you return
Form Cues
- Elbows stay high
- Pull to face, not chest
- Spread rope at end
- Squeeze shoulder blades
Common Mistakes to Avoid
- Elbows dropping
- Pulling to chest
- Not spreading at end
- Using momentum
Safety Information
Excellent exercise for shoulder health.
Progressions
Increase weight or add pause
Regressions
Use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.