Cable Standing Face Pull (with rope) Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.7
- Alternate Names
- Face Pull
How to: Cable Standing Face Pull (with rope)
- Set the cable pulley to upper chest height.
- Attach a rope handle and stand facing the machine.
- Grasp the rope with both hands, thumbs up, and step back to create tension.
- Pull the rope towards your face, keeping elbows high and squeezing the shoulder blades together.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Pulling with the arms instead of the shoulders.
- Allowing the elbows to drop below shoulder level.
- Using excessive weight, which compromises form.
Modifications
- Use a lighter weight to reduce strain on the shoulders.
- Perform the exercise seated or with back support.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on squeezing the shoulder blades together at the end of the pull.
- Keep the elbows higher than the shoulders during the pull.
Cable Standing Face Pull (with rope) Alternatives
Tags
shoulders
strength
deltoids
resistance
cable
posterior chain