Rope Cable Face Pull
Essential postural corrective exercise strengthening rear delts, lower traps, and external rotators.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Set cable pulley at eye height and attach rope with thumbs pointing back. Step back to create cable tension, standing tall with soft knees.
- Primary Muscle: BACK
- Secondary Synergists: SHOULDERS
- Rest Interval: 60 seconds between sets
Rope Cable Face Pull Anatomy Activation
Primary motor unit recruitment for back with secondary synergist stabilizers.
Step-by-Step Execution Guide
Set cable pulley at eye height and attach rope with thumbs pointing back.
Step back to create cable tension, standing tall with soft knees.
Pull rope towards face while separating hands, pulling hands past ears.
Hold peak external rotation for 1 second, then control back slowly.
Common Mistakes & Form Fixes
Loading too heavy and turning it into a lean-back row.
Failing to rotate hands back.
One of the best exercises for preventing shoulder impingement.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
