How to Cable Face Pull for Bigger Rear Delts & Killer Shoulders

Yo! Want those 3D shoulders that pop from every angle? 🔥 Then stop sleeping on the cable face pull — the most underrated move for building boulder rear delts and bulletproof shoulders. I’m breaking down exactly how to do it, why it’s a game-changer, and the 10 things you need to get it right. No fluff, no BS — just straight shoulder gains. 💪 Whether you’re new to lifting or leveling up your delt game, this is THE move you need in your rotation.

1: What Is the Cable Face Pull?

Alright, first things first — what even is a cable face pull? Simple: it’s a cable exercise where you pull the rope toward your face, keeping your elbows high and squeezing those rear delts like your life depends on it. It’s not a back move. It’s a rear delt and rotator cuff slayer. Done right, it’ll give you that 3D shoulder look from the front, side, and back. It’s a staple for bodybuilders, athletes, and even physical therapists. Why? Because it builds size and keeps your shoulders healthy. Let’s break it down.

2: The Right Equipment Setup

You need a cable machine with a rope attachment — nothing fancy. Set the pulley to upper chest or face height. Too high or too low messes with the angle. Stand back, grip the rope with thumbs facing in, and step into a staggered stance for balance. Don’t lean back like you’re fighting gravity — stay upright and tight. Your form starts with your setup — get this wrong, and you’ll feel it in your traps instead of your delts. Set the stage for clean reps and shoulder domination.

3: Mastering the Grip

Here’s the deal — how you hold the rope makes or breaks this movement. Use a neutral grip with palms facing in. As you pull, rotate your thumbs out slightly so your knuckles point behind you at the end of the movement. That external rotation? That’s the secret sauce for nailing the rear delts and rotator cuffs. Don’t just yank — control the rope. Feel the tension. Your grip should be firm, but your wrists should stay neutral. No twisting or flopping. This move is finesse, not brute strength.

4: Elbow Position = Everything

You wanna grow rear delts? Elevate those elbows, baby! Keep them above shoulder height throughout the pull. If your elbows dip down, congrats — you’re now doing a half-assed row. Keep ‘em high, flared, and strong. Think of making a field goal post with your arms at the end of the pull. This isolates the delts instead of dragging your traps and lats into the party. Your elbows lead the way — your hands just follow. Visualize the motion like you’re pulling the rope apart toward your ears.

5: Control the Tempo

Don’t jerk. Don’t bounce. This ain’t a CrossFit WOD. Use a slow, controlled tempo — about 2 seconds to pull, 1 second squeeze, and 3 seconds on the way back. Why? Because time under tension builds muscle, not momentum. Want those delts to burn like they’re on fire? Focus on the eccentric — that’s the lowering part. It’s where the real growth happens. And trust me, if you’re doing it right, 12 reps will feel like eternity. Clean reps beat heavy reps every time.

6: Rear Delt Mind-Muscle Connection

Here’s the golden rule: if you don’t feel it, you won’t build it. Face pulls are all about the mind-muscle connection. As you pull, imagine your rear delts contracting and your shoulder blades spreading apart. Visualize the squeeze. The burn. The shape. This isn’t some imaginary trick — it activates the exact fibers you’re trying to grow. If you’re feeling it in your traps or arms, your form’s off. Lower the weight, slow down, and focus on the contraction. Be deliberate. Be present. Get locked in.

7: Common Mistakes to Avoid

Let’s clear the air. Some of y’all are butchering this move and wondering why your delts ain’t growing. Mistake #1: using your traps and biceps — nope, not their turn. Mistake #2: overweighting — this is NOT a max-out lift. Mistake #3: elbows too low — that’s a row, my friend. And Mistake #4: zero pause at the top — you’re missing the money shot! Keep it tight, clean, and focused. Fix these and watch your shoulders transform in weeks.

8: Face Pulls for Strength and Size

Face pulls aren’t just for aesthetics — they build shoulder stability and protect your joints. Want to press more, bench better, or avoid rotator cuff injuries? This is your prehab and rehab rolled into one. But here’s the kicker — with enough volume and progressive overload, face pulls can add mass to your rear delts and trap the upper shelf of your physique. Train smart, train heavy (but controlled), and don’t skip this gem just because it doesn’t look “cool.”

9: Programming Face Pulls Right

Wondering when to throw these into your routine? Easy — add them to push days, pull days, or even shoulder days. 3-4 sets of 12-15 reps, 2-3 times a week is the sweet spot. This is a high-rep hypertrophy move, not a powerlift. Pair it with lateral raises and rear delt flyes for a shoulder finisher that’ll make you cry (in a good way). Keep rest short — 30 to 60 seconds — and keep the form strict. Gains on gains incoming.

10: Upgrading Your Shoulder Game

Want to level up? Add intensity techniques: pause reps, slow eccentrics, supersets with lateral raises. Or hit face pulls with bands at home. This move is crazy versatile and easy to tweak based on your goals. Just remember, it’s not a one-and-done exercise. Long-term consistency brings next-level symmetry and strength. Your delts don’t grow by chance — they grow by design. And this is a blueprint move. Stick with it, evolve it, and own it.

Boom — now you know how to cable face pull like a pro. You’ve got the setup, the form, the reps, the mistakes to avoid, and the mindset to crush it. Want that wide, dense, superhero physique? This move is your secret weapon. And remember — boulder shoulders aren’t built in a day, but today’s the day to start. Peace, gains, and pull hard!