Face Pull - Standing (Cable: Rope)

Set the cable to eye level. Pull the rope towards your face, separating your hands. Rotate your forearms back. Great for posture and shoulder health.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

rotator cuff (back)

What you need and how to position yourself before starting.

cablerope

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Attach a rope handle to a cable pulley at upper chest height.
- Stand facing the cable machine with your feet shoulder-width apart.
Step 2Grab the Rope
- With both hands, grasp the rope with an overhand grip, palms facing each other.
- Step back slightly to create tension in the cable while keeping your arms extended in front of you.
Step 3Position Your Body
- Engage your core and maintain a slight bend in your knees.
- Keep your back straight and shoulders relaxed, avoiding any rounding.
Step 4Pull the Rope
- Pull the rope towards your face by bending your elbows and keeping them high.
- As you pull, separate the ends of the rope, bringing your hands towards your ears.
Step 5Squeeze and Hold
- At the peak of the movement, squeeze your shoulder blades together and hold for a brief moment.
- Ensure your elbows are in line with your shoulders and not dropping down.
Step 6Return to Start
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Keep your core engaged and avoid leaning back as you return.
Step 7Repeat
- Repeat the pull and return for the desired number of repetitions, focusing on maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully release the rope and step away from the cable machine.
- Make sure to maintain a straight posture as you finish.