Single-Arm Cable Face Pull

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Infraspinatus
• Teres Minor

Helps

• Trapezius
• Rhomboids

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique

Equipment

• Cable Station

Technique

1. Set a single handle on a cable station at about upper-chest to face height and hold it in one hand, facing the stack.
2. Step back until the cable is tight and stand tall with feet staggered for stability.
3. Pull the handle toward the side of your face, elbow high and wide.
4. Finish with the hand beside your ear, then extend the arm slowly to the start.

Cues

• Keep the torso square to the stack.
• Keep the elbow at or above hand height.
• Squeeze the shoulder blade back at the end.

Common mistakes

• Twisting the torso to pull the weight.
• Letting the elbow drop.
• Leaning back with heavy weight.
• Pulling the handle toward the chest.

Alternatives

• Face Pull
• Kneeling Cable Face Pull
• Suspension Trainer Face Pull