Attach a rope handle to a cable machine at 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.
Separate the rope slightly as it comes toward your face.
Squeeze your shoulder blades together.
Return to the starting position under control
PT Will Duru’s Perspective
The rope face pull is one of the best exercises for shoulder health, posture, and upper-back control.
I like this exercise because it targets the rear delts and rotator cuff, which many people neglect.
If you press often, this exercise helps balance your upper-body training and improve shoulder position.
Add rope face pulls to your programme if you want stronger rear delts, better posture, and more stable shoulders.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
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
- Balances pressing movements
- Improves shoulder control
Frequently Asked Questions
Is the rope face pull good for beginners?
Yes. Use a light weight and focus on control.
What muscles does the rope face pull work?
It mainly works the rear delts, rhomboids, traps, and rotator cuff.
Where should I pull the rope?
Pull the rope toward your face while keeping your elbows high.
Should I go heavy on rope face pulls?
No. Use light to moderate weight and controlled reps.
How many reps should I perform?
Aim for 12 to 20 reps with good form.