Cable Standing Supinated 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
- 5
- Alternate Names
- Supinated Face Pull, Face Pull with Rope
How to: Cable Standing Supinated Face Pull (with rope)
- Stand facing the cable machine with the rope attachment at upper chest height.
- Grasp the rope with a supinated grip (palms facing you).
- Step back to create tension in the cable while keeping a slight bend in your knees.
- Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades together.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the elbows drop below shoulder height.
- Using momentum instead of controlled movement.
- Not focusing on squeezing the shoulder blades together at the end of the pull.
Modifications
- Perform with lighter weights to reduce the strain on shoulders.
- Use a seated position if standing is uncomfortable.
Tips
- Keep your elbows at shoulder height throughout the movement.
- Engage your core to maintain stability during the exercise.
- Make sure the rope is fully pulled towards your face to feel the contraction in your rear delts.
Cable Standing Supinated Face Pull (with rope) Alternatives
Tags
shoulders
face pull
strength
deltoids
cable exercise
upper body