Cable Rope Kneeling Face Pull
Shoulders ·Cable ·Beginner
Muscles worked
Shoulders
Trapezius
How to do Cable Rope Kneeling Face Pull
- Set the pulley above head height and attach a rope, then kneel facing the cable stack on both knees.
- Grip the rope with palms facing each other and arms extended forward at eye level with cable tension.
- Pull the rope toward your forehead with the elbows flaring wide and high, leading with the upper arms.
- Separate the rope ends as you pull, finishing with hands by your ears and elbows in line with your shoulders.
- Squeeze the rear delts and mid-back hard at the end of the pull, keeping the chest tall.
- Slowly let the rope travel back to the start over 2 seconds and repeat for 12 to 20 reps.
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