Fix Your Shoulders: How to Do Cable Face Pulls Correctly

The Most Underrated Exercise in the Gym

Take a look around your gym. Most people are bench pressing, doing push-ups, or performing dumbbell front raises. All of these exercises internally rotate the shoulders and build the front of the body. Over time, this creates a massive structural imbalance. Your shoulders roll forward, your upper back weakens, and you develop a sharp, pinching pain in your rotator cuff every time you press overhead.

The absolute best way to reverse this damage and strengthen the rear deltoids and external rotators is by mastering the cable face pull.

The Perfect Face Pull Technique

Executing a face pull incorrectly turns it into a sloppy bicep curl. To get the therapeutic benefits, you must focus on external rotation.

• The Setup: Attach a flexible tricep rope to a cable pulley set at upper-chest height. Grab the rope from underneath (neutral hammer grip or thumbs pointing back).
• The Pull: Step back so there is tension on the cable. Pull the center of the rope directly toward the bridge of your nose.
• The Squeeze: As the rope approaches your face, aggressively pull your hands apart. Imagine you are trying to hit the wall behind you with your thumbs. Squeeze your shoulder blades together for a full two seconds.

Performing 3 sets of 15-20 light reps at the end of every workout is a game-changer. It perfectly complements ergonomic adjustments if you are already researching how to fix tech neck from sitting at a desk all day. Grab our Heavy-Duty Cable Tricep Rope Attachment from Bolt & Bound to ensure you get the maximum range of motion on every pull.