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Upgrade Your Workout Routine With The Rope Cable Face Pull

- Written By

Brenda Galloway , ABMS

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This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

rope cable face pull

There are innumerable workouts in the realm of fitness that focus on various muscle groups and have particular objectives. The rope cable face pull is one such workout that has become more popular recently. This exercise focuses mainly on the upper back and shoulder muscles, which helps to straighten the shoulders, strengthen them, and relieve typical problems like rounded shoulders.

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Advantages of rope cable face pull exercise

Rope cable face pulls provide advantages that can significantly improve your general health and fitness. Let’s examine some of these advantages in more detail:

1) Development of the Upper Back

The upper back muscles, especially the rhomboids, rear deltoids, and trapezius, are the main target of rope cable face pulls. You may successfully strengthen and develop these muscles by regularly including this exercise in your routine. This will improve your posture, increase your upper body strength, and give you a more balanced physique.

2) Mobility and Stability of the Shoulder

The rear deltoids, essential for supporting and stabilizing the shoulder joint, are given much attention during the rope cable face pull. Exercising these muscles can increase shoulder stability, lower the likelihood of accidents, and increase total shoulder mobility. This is advantageous for people who participate in sports or other activities that call for overhead movements.

3) Getting Rid of Rounded Shoulders 

Many people nowadays who lead sedentary lives get rounded shoulders, characterized by forward rounding of the shoulders and a hunched posture. Upper back rope pull, which target the muscles in charge of pulling in the shoulder blades, work to correct alignment and lessen the likelihood of rounded shoulders.

4) Postural Development

Rope cable face pulls can help with posture by enhancing shoulder stability and strengthening the upper back muscles. Regularly completing this exercise can improve your posture, align your spine correctly, and reduce discomfort from lousy posture, such as neck and back pain.

5) Accessibility and Flexibility

Rope cable face pulls adaptability and accessibility are two of their key advantages. 

Since this workout involves a cable machine with a rope attachment, it may be done in most gyms. Additionally, adapting to varied fitness levels and personal preferences is simple, making it appropriate for novice and experienced lifters.

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The correct way to use rope cable face pulls

Maintaining perfect form throughout the workout is crucial to getting the most out of upper back rope pull and reducing the chance of injury. To effectively execute rope cable face pulls, adhere to the following steps:

  • When facing a cable machine, ensure the pulley is about chest height.
  • Connect a rope handle to the cable, then take an overhand grip on each end.
  • Step back while allowing your arms to extend to make sure the cable is taut entirely. 
  • Set your feet shoulder-width apart to ensure a solid foundation. For stability, contract your abdominals and slightly flex your knees. 
  • By pulling your elbows back and pulling your shoulder blades in, you may pull the rope closer to your face. Your forearms should be at roughly a 90-degree angle, and your upper arms should remain parallel to the ground. 
  • When the rope reaches your face, pause briefly while feeling your upper back and shoulders tighten. Reverse the motion gradually while extending your arms in front of you until they are fully stretched. 
  • Focus on keeping perfect form and control the entire time while you do the exercise for the desired number of repetitions.

Tip for Rope Cable Face Pull Exercise

  • Use a half-kneeling stance if you notice that your back is arched or you are leaning back while pulling.
  • Ensure the rope is at eye level and your elbows are held high as you pull.
  • Make sure not to push your head forward to meet the rope; concentrate on tightening the rear delts.
  • Ensure the cable is situated at face height rather than at the top of the machine. Doing so may overwork the lats and reduce the benefits of upward scapular rotation.
  • Don’t rely on momentum; keep the motion controlled and smooth from beginning to end.
  • You can still finish the workout without rope attachment with two ordinary grips or a band.
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Numerous Rope Cable Face Pulls variations

Here is a few different rope cable face pull variations you may use to spice up and challenge your exercise program.

1) Face Pull with a Single-Arm Rope Cable

When you perform the rope cable face pull with just one arm, you add a component of unilateral training, which tests your stability and fully utilizes your core muscles. Attach a single handle to the cable and repeat the previous methods while moving one arm at a time to achieve this version.

2) Face Pull for Wide-Grip Rope Cable

You can concentrate on the rear deltoids outside the upper back muscles by employing a broader grasp on the rope handle. This version promotes thickness and width in the upper back, giving the body a well-balanced and proportionate appearance.

3) upper back rope pull while Seated

The sitting rope cable face pull is a good substitute if standing during the workout proves difficult owing to balance or stability concerns. Maintaining a straight posture while sitting on a bench or chair facing the cable machine, perform the exercise using the same form and technique as previously specified.

4) Rope Cable Upper Back

Rope pull in the upper back, a large area of the upper part of your back. The middle of your back is the widest, producing a diamond shape with both your shoulder blades and the top of your neck. It is divided into three areas. Each region performs a unique function and receives a particular form of training.

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Including Rope Cable Face Pulls In Your Workout Routine

Rope cable face pulls should be deliberately incorporated into your training plan if you want to get the maximum benefit from them. Here are some ideas about how to successfully implement this exercise:

1) Warm-up

To get the upper back and shoulder muscles ready for the exercises that will come next, start your upper body workout with a few sets of rope cable face pull exercise.

To construct a superset, combine rope cable face pulls with other pulling exercises like lat pulldowns or bent-over rows to build a superset. This enables you to target several muscle groups effectively and maximize your gym time.

2) Day of the Senior Chain

Set aside a dedicated workout day to concentrate on the muscles in your posterior chain, such as your back, shoulders, and hamstrings. Rope cable face pulls can be crucial in this routine, strengthening and developing the back overall.

3) Active Recuperation 

Perform a few sets of upper back rope pull with smaller weights and more significant repetitions on rest days or active recovery days. This aids healing and lessens discomfort by promoting blood flow to the upper back and shoulders.

Some Problems

The cable face pulls the biggest problem, and the main reason it must be changed up so frequently in a training program is the extreme stress it can put on the shoulder joint. If too much resistance is used for too long, this can even lead to cases of impingement.

The best way to address this problem is to use a different workout that doesn’t put as much stress on the shoulder joint’s tissues, such as the rotator cuff, so that it can continue to strengthen and recuperate.

Other difficulties with the cable face pull include its very complicated shape or the possibility that it would lead to a muscular imbalance of the deltoids if performed without balancing the medial and anterior deltoid heads.

Even though such a circumstance might not necessarily call for alternation, it can be quickly rectified by selecting a replacement exercise that works the posterior head of the deltoid and the remainder of the muscle group. 

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How to perform a rear delt High cable pull while standing?

  • Attach a cable pulley around your lower chest level to a dual-grip triceps rope.
  • Step backward until the cable is stretched taut while holding both ends of the rope in each hand.
  • Hold the rope end firmly and relax your shoulders, arms, and upper back until you feel stretched.
  • While exercising, maintain your upright posture and keep your core muscles active. Your knee will be loose if you slightly extend your hip backward. 
  • Maintain a comfortable spacing between your feet. Maintain symmetrical elbow flexion; your armpit should form a 90-degree angle with your torso. 
  • Inhale deeply, then draw the rope backward until your elbow is at the level of your shoulder line. 

Remember to keep your elbow from crossing your back and your arm and shoulder in the same line. Rear delt rope pulls should be performed with this in mind. With a neutral grasp and an upward-facing wrist, hold your rope. 

Your neck or face should be at an angle with the rope. Keep your shoulder blade extended to work more efficiently. To achieve sufficient hypertrophy, perform the whole range of motion. Use light weights following this; avoid using hefty ones.

The Bottom Line

The rope cable face pull is an excellent exercise for strengthening the upper back and shoulder muscles, enhancing posture, and addressing common problems like rounded shoulders. Rope cable face pulls improve your upper body strength, shoulder stability, and overall physique during a workout. Remember to prioritize perfect form and progressively raise the intensity to ensure consistent improvement.

So grab a rope attachment, head to the cable machine, and discover the life-changing power of rope cable face pulls.

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