Exercise guide
Cable Half Kneeling Face Pull
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Cable Half Kneeling Face Pull targets the posterior deltoids and trapezius while improving shoulder health and posture. The half-kneeling stance increases core stability and prevents the lower back from arching during the pull.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to eye level or slightly above and attach a rope handle.
- Assume a half-kneeling position with one knee on the floor directly under your hip and the other foot planted firmly in front.
- Grip the ends of the rope with an overhand grip, thumbs pointing back toward you.
- Step back until there is tension on the cable and your arms are fully extended.
How to do it
- Pull the rope toward your forehead while simultaneously pulling the ends of the rope apart.
- Lead the movement with your elbows, keeping them high and flared out to the sides.
- Exhale as you pull the rope toward your face and inhale as you slowly return to the starting position.
- Maintain a controlled tempo, focusing on a 2-second eccentric return.
Form checklist
- Keep your elbows higher than your wrists throughout the movement.
- Engage your core to keep your torso upright and prevent leaning back.
- Squeeze your shoulder blades together at the peak of the movement.
- Ensure your front knee stays tracked over your ankle for stability.
Pro tips
- Focus on 'showing your biceps to the mirror' at the end of the rep to maximize external rotation of the shoulder.
- Imagine pulling the center of the rope through your forehead to ensure the correct line of pull for the rear delts.
Make it harder
- Add a 2-second pause at the point of maximum contraction to increase time under tension.
- Perform the exercise with the knee of the same side as the pulling arm down to further challenge lateral stability.
Frequently asked
- What muscles does the cable half kneeling face pull work?
- The cable half kneeling face pull primarily targets the trapezius, and also works the biceps, forearms, and rhomboids as secondary muscles.
- What equipment do you need for the cable half kneeling face pull?
- The cable half kneeling face pull uses cable and rope.
- Is the cable half kneeling face pull good for beginners?
- The cable half kneeling face pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.