Exercise guide
Cable Standing Face Pull With Rope
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This exercise targets the posterior deltoids, rhomboids, and upper trapezius, making it essential for shoulder health and improving posture. It emphasizes external rotation of the humerus, which strengthens the rotator cuff and balances chest-dominant movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to eye level or slightly higher and attach a long rope accessory.
- Grasp the ends of the rope with an overhand grip (thumbs facing you) or a neutral grip.
- Step back until the weight is lifted off the stack and assume a staggered stance for maximum stability.
- Extend your arms fully in front of you with a slight bend in the knees and a braced core.
How to do it
- Pull the rope toward your forehead while simultaneously pulling the ends of the rope apart.
- Lead with your elbows, keeping them high and flared out throughout the movement.
- As the rope nears your face, externally rotate your shoulders so your knuckles face backward in a 'double bicep' pose.
- Exhale as you pull toward your face and inhale as you slowly return to the starting position with a 2-second eccentric tempo.
Form checklist
- Keep your elbows higher than your wrists at all times during the pull.
- Avoid using momentum or leaning your torso back to move the weight.
- Maintain a neutral neck position; do not poke your chin forward to meet the rope.
- Focus on retracting and squeezing your shoulder blades together at the peak of the movement.
Pro tips
- Imagine you are trying to pull the rope through the back of your head to maximize the range of motion and rear delt engagement.
- Hold the peak contraction for one second to emphasize the mind-muscle connection with the small muscles of the upper back.
Make it harder
- Incorporate a 3-second isometric hold at the point of maximum contraction on every rep.
- Perform the movement from a half-kneeling position to eliminate leg drive and increase core stability demands.
Frequently asked
- What muscles does the cable standing face pull with rope work?
- The cable standing face pull with rope primarily targets the rhomboids and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable standing face pull with rope?
- The cable standing face pull with rope uses cable and rope.
- Is the cable standing face pull with rope good for beginners?
- The cable standing face pull with rope is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.