Kneeling Cable Face Pull

Technique

How to perform Kneeling Cable Face Pull

1. Attach a rope to a high cable pulley and kneel facing the machine with both knees about hip-width apart.
2. Hold one rope end in each hand with your palms facing inward and move back until the cable is under tension with your arms extended.
3. Keep your torso upright as you bend your elbows and draw them outward and back, bringing the rope toward your mouth.
4. Finish with your hands beside your face and your shoulder blades drawn together, without forcing your elbows as far back as possible.
5. Extend your arms under control and allow your shoulder blades to move forward with the return.
6. Repeat without leaning back or pushing your head toward the rope.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.