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BeginnerShouldersCable MachineIsolation

Face Pull (Rope)

A crucial exercise for shoulder health and posture that targets the rear deltoids and external rotators.

Face Pull (Rope) demonstration

Visual demonstration — Face Pull (Rope)

Muscles Worked

Rear Deltoid (Primary)RhomboidsExternal RotatorsTrapezius

Step-by-Step Instructions

  1. 1Set a cable to upper chest or face height with a rope attachment
  2. 2Grip the rope with palms facing each other
  3. 3Pull the rope toward your face, separating the ends
  4. 4Pull until your hands are beside your ears with elbows high
  5. 5Squeeze your rear delts and slowly return

Training Recommendations

Strength
Sets3-4
Reps8-10
Rest60-90 sec
Hypertrophy
Sets3-4
Reps12-15
Rest45-60 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • This is one of the best exercises for shoulder health and posture
  • Keep elbows high throughout the movement
  • Externally rotate at the end for extra rotator cuff activation

Common Mistakes to Avoid

  • Pulling to the chest instead of the face
  • Not separating the rope ends
  • Using too heavy a weight

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