Cable Rope High Pull

DMOOSE

Cable Rope High Pull

Exercise Description

Main Target Muscles

Shoulders 

Secondary Target Muscles

Traps, Upper back 

Workout Type

Strength 

Gym Gear

Cable 

Fitness Level

Beginner 

Compound/Isolated 

Compound 

Power Move 

Pull

Target Muscle Group: Shoulders 

Cable Face Pull Overview

Cable face pulls are a great shoulder exercise and can also be used to target rear deltoids. The cable face pull is a great exercise that targets the rear delts. Many lifters consider the rear delt to be a weak muscle group. Poor posture can lead to poor rear delt posture. Therefore, it is highly recommended that you do the cable face pull (or any other rear delt exercises).

You can add the cable face pull exercise to your body part on your shoulder or back day. It can also be done on your upper day during upper/lower splits or on your pull day for push/pull/leg splittings.

How to Do it

  1. Take a split stance, with your arms out in front. Use a pronated grip.
  2.  Take a deep breath and draw the rope towards you with your elbows raised.
  3.  Slowly lower your rope to its original position. Repeat this as many times as you wish.

Cable Face Pull Tips

  1. Half-kneeling is a good option if you feel like you are leaning back, or arching your back while you pull.
  2. When pulling, make sure your elbows are high and the rope is at eye level.
  3. Concentrate on contracting your rear delts, and don't lean forward to meet the rope.
  4. Make sure you place the cable at the face of the machine, not at the top. This may cause lats to overrecruit and could negate some of your scapular upward rotation benefits.
  5. Do not rely on momentum. Keep the motion smooth and controlled from beginning to end.
  6. You can complete the exercise with 2 handles or a band if a rope attachment is not available.

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