Exercise guide
Cable Standing One Arm Face Pull
- Intermediate
- Compound
- Rep-based
- Shoulders
This unilateral variation targets the posterior deltoids and middle trapezius while improving shoulder stability and correcting muscle imbalances. It allows for a greater range of motion and a more intense peak contraction than the bilateral version.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to eye level and attach a single D-handle.
- Stand facing the machine with a staggered stance (opposite foot of the working arm forward) for maximum stability.
- Grasp the handle with an overhand grip, extending your arm fully toward the pulley.
- Step back until there is tension on the cable and engage your core to prevent torso rotation.
How to do it
- Exhale as you pull the handle toward your ear, leading the movement with your elbow and keeping it high.
- As the hand approaches your face, externally rotate your shoulder so your thumb ends up pointing behind you.
- Inhale as you slowly return the weight to the starting position, maintaining constant tension on the rear delt.
- Complete the full set on one side before switching to the other arm.
Form checklist
- Keep the elbow high and flared out, roughly level with the shoulder throughout the pull.
- Avoid shrugging the shoulder toward the ear; keep the scapula depressed.
- Maintain a neutral spine and resist the urge to rotate your torso toward the cable.
- Ensure the movement is driven by the rear deltoid and shoulder blade, not just the biceps.
Pro tips
- Focus on pulling the handle 'around' your head to maximize the shortening of the posterior deltoid.
- Pause for a split second at the peak contraction to emphasize the mind-muscle connection with the upper back.
Make it harder
- Add a 2-3 second isometric hold at the point of maximum contraction.
- Perform the eccentric (returning) phase over a 4-second count to increase time under tension.
Frequently asked
- What muscles does the cable standing one arm face pull work?
- The cable standing one arm face pull primarily targets the trapezius, and also works the biceps and rhomboids as secondary muscles.
- What equipment do you need for the cable standing one arm face pull?
- The cable standing one arm face pull uses cable.
- Is the cable standing one arm face pull good for beginners?
- The cable standing one arm face pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.