Exercise guide
Cable Standing Supinated Face Pull With Rope
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This variation targets the rear deltoids and trapezius while significantly increasing bicep recruitment due to the underhand grip. It promotes shoulder health through external rotation and builds upper back thickness and stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to eye level or slightly above.
- Grasp the rope attachment with a supinated (underhand) grip, so your palms face upward toward the ceiling.
- Step back until the weight rises and take a staggered stance (one foot forward) for maximum stability.
- Extend your arms fully toward the pulley with your chest up and shoulders retracted.
How to do it
- Pull the rope toward your forehead while simultaneously pulling the ends of the rope apart.
- Keep your elbows high and wide, ensuring they stay at or above shoulder height throughout the movement.
- Exhale as you pull and squeeze your shoulder blades together at the peak of the contraction.
- Inhale as you slowly return the weight to the starting position with a controlled 2-3 second tempo.
Form checklist
- Keep elbows high and wide; do not let them drop toward your ribs.
- Maintain a neutral spine and avoid leaning your torso back to gain momentum.
- Ensure palms remain facing you/upward to maintain the supinated bicep emphasis.
- Keep your neck neutral; do not reach forward with your chin to meet the rope.
Pro tips
- Focus on 'pulling the rope apart' at the end of the movement to maximize rear delt and trap engagement.
- Think about driving your elbows back and around an imaginary pole to ensure full scapular retraction.
Make it harder
- Add a 2-second isometric hold at the point of maximum contraction to increase time under tension.
- Perform the movement from a tall kneeling position to remove leg drive and force more core and upper back stability.
Frequently asked
- What muscles does the cable standing supinated face pull with rope work?
- The cable standing supinated face pull with rope primarily targets the trapezius, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the cable standing supinated face pull with rope?
- The cable standing supinated face pull with rope uses cable and rope.
- Is the cable standing supinated face pull with rope good for beginners?
- The cable standing supinated face pull with rope is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.