Cable Rope Face Pull

Explore cable rope face pull in 3D. Focus: Posterior deltoid, Rhomboids, Middle trapezius.

High pulley · Cable

Setup

Stand with feet planted, brace the abdomen and keep the head and spine aligned.

Exercise guide

1. Controlled return

   Return the rope slowly by extending the arms while keeping the torso stable.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Pull the rope ends toward the sides of the face with elbows moving outward and back; do not lean back.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.