Kneeling Cable Face Pull

Technique

How to perform Kneeling Cable Face Pull

1. Attach a rope handle to a high pulley and kneel facing the machine, knees hip‑width apart and toes dug in for stability.
2. Grasp the rope with a neutral grip (thumbs pointing back toward you) and shuffle back until your arms are fully extended, shoulders slightly protracted, and the cable is taut - this is your starting position.
3. Exhale as you pull the rope toward your mouth, driving your elbows back and outward to emphasize the rear delts.
4. Pause briefly when your hands frame your face and your elbows cannot drive back farther, maintaining an upright torso and neutral neck.
5. Inhale as you extend your arms under control, allowing the cable to return to the starting position without letting the weight stack touch, keeping tension on the target muscles.
6. Repeat for the prescribed repetitions, maintaining a steady core and avoiding torso sway throughout the set.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.