How high should the pulley be set?

Setting the pulley at eye level or slightly above is ideal. This angle allows you to pull toward your face while maintaining proper mechanical advantage for the rear delts and traps.

Should I use an overhand or underhand grip?

An overhand grip with thumbs facing toward you is traditional for targeting the rear delts. Some lifters prefer a neutral grip with thumbs facing back to encourage more external rotation.

Is this a strength or hypertrophy exercise?

While it builds strength, it is most effective as a high-repetition hypertrophy and prehab movement. Aim for 12 to 20 controlled repetitions to improve shoulder health and muscle endurance.

Face Pull (Rope) Guide: Form, Benefits, and Common Mistakes

Master the rope face pull with our expert guide. Learn the proper technique to target your rear delts, improve posture, and build stronger shoulders.

How to Perform

Set the cable pulley to eye level and attach a long rope handle.
Grasp the ends of the rope with an overhand grip and step back until your arms are fully extended and the weight is off the stack.
Retract your shoulder blades and pull the center of the rope toward your forehead while simultaneously pulling the ends apart.
Rotate your external rotators so your knuckles face behind you at the peak of the movement.
Hold the peak contraction for one second to maximize tension in the posterior deltoids.
Slowly return the rope to the starting position while maintaining tension in the upper back.

Common Mistakes

Using excessive momentum by leaning the torso backward.
Pulling the rope toward the chin rather than the forehead.
Leading the movement with the elbows tucked down instead of flared out.
Choosing a weight that is too heavy to allow for full external rotation.

Muscles Worked

Primary movers

Rear Deltoids

Stabilizers

Trapezius
Rhomboids
Infraspinatus

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Rear Deltoids · Shoulders