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Single Arm Cable Face Pull

An isolation cable exercise that targets the rear deltoids and upper back muscles through a controlled pulling movement using one arm, improving shoulder stability and posture.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand sideways to the cable machine with handle in one hand. Pull the cable toward your face by retracting your shoulder blade and bending your elbow, then return to the starting position with control.

Starting Position

Stand sideways to the cable machine with feet shoulder-width apart, handle in one hand, arm extended, and slight bend in knees.

Finishing Position

Return to the starting position with arm extended, maintaining proper form throughout the movement.

Form Cues

Pull toward face, squeeze shoulder blade, maintain posture, control the movement

Common Mistakes

Using momentum, not retracting shoulder blade, poor posture, rushing the movement

Progression Tips

Increase weight, try variations, add tempo changes, or perform with different angles.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulder, back, or arm. Consult a professional if you have upper body issues.