Kneeling Rope Face Pull

Kneeling removes leg drive; excellent for the rear delt and shoulder health.

• Isolation
• Cable
• Beginner

How to do it

• High pulley, pull the rope towards your forehead
• Pull your hands apart and rotate your thumbs back
• Squeeze your shoulder blades without shrugging your neck

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Pulling with trunk momentum
• Shrugging your traps towards your ears

Muscles worked

Primary

• Rear delt

Secondary

• Traps
• Shoulders

Alternatives

• Face Pull
• Rear Delt Fly / Reverse Pec Deck