Cable Rope Kneeling Face Pull

A kneeling rope face pull that locks out body english and isolates the rear delts and mid-back.

Shoulders Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Side delts

Secondary

Upper back

Step by step

Set the pulley above head height and attach a rope, then kneel facing the cable stack on both knees.
Grip the rope with palms facing each other and arms extended forward at eye level with cable tension.
Pull the rope toward your forehead with the elbows flaring wide and high, leading with the upper arms.
Separate the rope ends as you pull, finishing with hands by your ears and elbows in line with your shoulders.
Squeeze the rear delts and mid-back hard at the end of the pull, keeping the chest tall.
Slowly let the rope travel back to the start over 2 seconds and repeat for 12 to 20 reps.

Log your sets. After a few weeks you will see whether it is moving. Free.