Cable Rope Kneeling Face Pull

How to do it

1. Set the pulley above head height and attach a rope, then kneel facing the cable stack on both knees.
2. Grip the rope with palms facing each other and arms extended forward at eye level with cable tension.
3. Pull the rope toward your forehead with the elbows flaring wide and high, leading with the upper arms.
4. Separate the rope ends as you pull, finishing with hands by your ears and elbows in line with your shoulders.
5. Squeeze the rear delts and mid-back hard at the end of the pull, keeping the chest tall.
6. Slowly let the rope travel back to the start over 2 seconds and repeat for 12 to 20 reps.

Common mistakes

• Pulling the rope toward the chin or chest, which turns the lift into a row and loses the rear-delt focus.
• Letting the elbows drop, swapping rear-delt work for biceps engagement.
• Rocking back on the knees to use bodyweight as a counterweight.
• Loading too heavy and shrugging the traps up, hiding the rear delts under upper-trap dominance.