Cable Standing Face Pull (Rope)
Expert Advice
Focus on retracting your shoulder blades and using your rear deltoids to pull, rather than relying on your biceps.
How-to-do Steps
- Set the cable machine to a high position and attach a rope handle.
- Grasp the rope with both hands and step back to create tension.
- Pull the rope towards your face, separating your hands as you do so.
- Slowly return to the starting position while maintaining tension on the cable.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Standing Face Pull (Rope) primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Traps20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Standing Face Pull (Rope) work?
Cable Standing Face Pull (Rope) primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Standing Face Pull (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Standing Face Pull (Rope) suitable for beginners?
Cable Standing Face Pull (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
