Cable Standing Face Pull With Rope

1. Attach a rope handle to a cable pulley set at roughly upper chest to head height.
2. Grip the rope with both hands using a neutral grip and step back until the cable is taut.
3. Stand with feet shoulder width apart, knees soft, and core braced.
4. Pull the rope toward your face, leading with your elbows and splitting the rope ends apart as it approaches your forehead.
5. Squeeze your shoulder blades together and rotate your hands so your knuckles finish pointing behind you.
6. Pause for a moment at the peak contraction, keeping your shoulders down away from your ears.
7. Slowly return the rope to the starting position, resisting the weight rather than letting it snap back.
8. Perform 12 to 15 reps, keeping the movement controlled on both the pull and the return.

Common Mistakes

• Using too much weight: Loading the stack heavy forces you to lean back and use momentum instead of the rear delts. Pick a weight light enough to keep your torso still.
• Pulling with straight arms: Rowing the rope in without bending the elbows shifts the work to the biceps. Lead the pull with your elbows high and wide.
• Shrugging the shoulders up: Letting the traps take over at the top defeats the purpose of the exercise. Keep your shoulders pulled down throughout the pull.
• Skipping the external rotation: Stopping the pull at the face without rotating the hands back misses the rotator cuff benefit. Finish each rep with knuckles facing behind you.