Rope Face Pull
Rope variation for external rotation and rear delt focus
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Rear delts and upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand facing high cable with rope
- Step 2: Pull rope toward face
- Step 3: Elbows high and wide
- Step 4: Externally rotate at end
- Step 5: Return controlled
Equipment
- Cable machine with rope optional
Coaching tips
Benefits
Rope variation for external rotation and rear delt focus
Common mistakes
Pulling too low
Make it harder
External rotation at end range
Make it easier
Lighter weight
Breathing
Exhale pulling, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.