Cable Face Pull

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🏋️ Movement Overview: Cable Face Pull

Primary Target Area: rear-delts

📋 Setup & Positioning Guidelines

  • Seat & Machine Adjustment: Adjust seat height/pad placement so the joint axis aligns naturally with the movement pivot point.
  • Bracing & Base: Plant both feet firmly on the floor. Engage core and pin upper back lightly against the pad or bench for stability.
  • Grip & Joint Alignment: Maintain a neutral wrist position. Align your elbows roughly 30–45 degrees relative to your torso for maximum joint alignment.

🎯 Execution & Range of Motion Cues

  1. Eccentric Stretch (2-3 Seconds): Lower or release the resistance under full control until you feel a deep, passive stretch in the rear-delts.
  2. Bottom Pause (1 Second): Pause briefly at the deepest stretch point without resting the weight stack or losing muscle tension.
  3. Concentric Drive: Explosively drive through the movement to contract the target muscle, maintaining constant tension without locking out joints hard.

💡 Pro Tips for Progressive Overload Progression

  • Maintain strict form across every set. Stop 1 to 2 reps shy of absolute mechanical failure (1–2 RIR) on working sets.
  • Log your load and reps accurately on your Daily Logger to track week-over-week progressive overload.