Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where the cable handles are approximately at chest height or slightly above.

2

Grasp the cable handles with a neutral grip (palms facing inward), elbows bent at approximately 90 degrees, and shoulders relaxed. Maintain an upright posture with shoulders back and chest open.

3

Slowly allow the cable handles to move backward, letting your arms extend and the chest stretch. Control the movement as the cable resistance pulls your arms back, maintaining slight elbow bend throughout the eccentric phase.

4

Drive the handles forward using chest muscle contraction, bringing your hands together in front of your body at chest height. Squeeze the pectoral muscles at the peak contraction, then return to the starting position with controlled resistance.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Cable Standing Face Pull stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Shoulders stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Pro Tips

To maximize the Cable Standing Face Pull, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Standing Face Pull
Cable Cable Standing Face Pull
Banded Cable Standing Face Pull

Cable Standing Face Pull