Rope Face Pull

About the Rope Face Pull

Type: Compound
Level: Beginner
Muscle Groups: Shoulders, Traps, Upper Back
Equipment: Cable

VIDEO: How To Do Rope Face Pull


Rope Face Pull Instructions

1. Adopt a split stance, holding your arms straight out in front with forearms pronated.

2. Breathe in deeply and pull the rope towards your face, holding your elbows high.

3. Gradually lower the rope back down to the starting position.

4. Repeat for as many reps as needed.

HOW TO: Rope Face Pull

Rope Face Pull


Precautions and Tips for Rope Face Pull

To avoid leaning back and arching your back, use a half-kneeling stance.

While pulling, make sure that your elbows stay high and that the rope is held at eye level.

Concentrate on your rear delts while pulling, without jutting your head forward to meet the rope.

Set the cable to be face high and not aligned with the top of the machine. This prevents over-recruiting the lats.

Don’t let momentum drive the lift/pull. Keep the movement smooth and control it with your muscle action.

If you don’t have a rope attachment available, use two regular handles or a band for the rope face pull exercise.


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Rope Face Pull

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