Shoulders
Face Pull (Rope)
A foundational cable movement for building resilient shoulders and improving postural alignment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.