Attach a rope handle to a cable machine at upper-chest or face height.
Hold one end of the rope in each hand.
Step back to create tension in the cable.
Stand tall with your feet hip-width apart.
Brace your core and keep your chest lifted.
Pull the rope toward your face.
Keep your elbows high and wide.
Squeeze your shoulder blades together at the end of the movement.
Slowly extend your arms back to the starting position.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The cable rope face pull is one of the best exercises for shoulder health, posture, and upper-back strength.
I like this exercise because it targets muscles that many people neglect, especially the rear delts, rotator cuff, and upper back.
If you do a lot of pressing movements, face pulls can help balance your shoulder training and improve control around the shoulder joint.
Add cable rope face pulls to your training if you want stronger rear delts, better posture, healthier shoulders, and improved upper-body balance.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds rear delt strength
Strengthens the upper back
Supports shoulder health
Improves posture
Trains the rotator cuff
Helps balance pressing movements
Improves shoulder control and stability
Frequently Asked Questions
Is the cable rope face pull good for beginners?
Yes. Use a lightweight and focus on control, not load.
What muscles does the cable rope face pull work?
It mainly works the rear delts, rhomboids, traps, and rotator cuff muscles.
Where should I pull the rope?
Pull the rope toward your face, keeping your elbows high and wide.
Should I go heavy on face pulls?
No. This exercise works best with light to moderate weight and controlled reps.
How many reps should I perform?
Aim for 12 to 20 reps with good form.