Rope Face Pull Exercise

The face pull is a strength training exercise that targets the upper back and shoulders—especially the posterior deltoids, rotator cuff, traps, and upper back. It’s excellent for improving posture and stability in the shoulder joints.

Benefits:

• Builds rear deltoids
• Improves shoulder stability
• Corrects posture
• Targets traps, rotator cuff, and scapula

Muscle Identification During Face Pull

Deltoid

Trapezius

Upper Back

Scapula

Muscles Worked

• Rear deltoids (posterior delts)
• Upper traps
• Rhomboids
• Rotator cuff (especially infraspinatus and teres minor)

Disclosure: This post contains affiliate links. As an Amazon Associate

Muscle Explanation: Upper Traps and Rhomboids

* Upper Traps

• Location: Back of neck to shoulders
• Functions: Elevates shoulders, supports neck movement, stabilizes upper body
• In Face Pull: Stabilizes shoulders, supports rope pulling motion

* Rhomboids

• Location: Between shoulder blades and spine
• Functions: Retract scapula, improve posture, assist shoulder movement
• In Face Pull: Active during rope pull, helps squeeze blades together

Summary Table

🏋️‍♂️ How to Perform Rope Face Pulls

** Setup:

• Use rope attachment on cable machine
• Set pulley at eye or upper chest level
• Use a neutral grip
• Stand with tension in rope (staggered stance)

-- Execution:

• Pull rope toward your face
• Elbows flare out, separate rope ends
• Squeeze shoulder blades at peak
• Return slowly with control

* Reps & Sets:

• Reps: 10–15
• Sets: 3–4
• Rest: 30–60 seconds between sets

* Form Tips:

• Keep core tight
• Do not shrug shoulders
• Focus on scapular retraction
• Use moderate weight to maintain form

* Alternatives:

• Resistance Band Face Pulls
• TRX Face Pulls
• Dumbbell Rear Delt Rows

- Common Mistakes:

• Using too much weight (affects balance/form)
• Pulling with biceps instead of upper back
• Not fully separating the rope ends