Cable Rope Face Pulls

A high-cable rope pull to the face that trains the rear delts and upper back — the go-to fix for forward-rolled shoulders.

Shoulders Cable Strength

Step by step

1. Set the cable to slightly above eye level and attach a rope handle at the end of the cable.
2. Grip the rope with palms facing inward and step back until the cable has tension in the start position.
3. Plant your feet shoulder-width apart and brace your core, leaning back only slightly to balance the load.
4. Pull the rope toward your face, leading with the elbows and keeping them high and wide.
5. Squeeze the rear shoulders and upper back hard at the end of the pull, ears between the rope ends.
6. Return slowly to the start over 2 to 3 seconds, keeping the elbows up the entire way back.

Muscles and equipment

Target muscle

Side delts

Secondary muscles

none

Equipment

Cable

Type

Strength

Similar exercises

• Cable Bar Face PullSide delts · Cable
• Cable Rope Kneeling Face PullSide delts · Cable
• Cable Seated Rope Face PullSide delts · Cable