Cable Standing Face Pull (Rope)
Expert Advice
Focus on retracting your shoulder blades and using your rear deltoids to pull, rather than relying on your biceps.
How-to-do Steps
- Set the cable machine to a high position and attach a rope handle.
- Grasp the rope with both hands and step back to create tension.
- Pull the rope towards your face, separating your hands as you do so.
- Slowly return to the starting position while maintaining tension on the cable.
- Repeat for the desired number of repetitions.
Track Cable Standing Face Pull (Rope) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Standing Face Pull (Rope) primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Traps20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Cable Standing Face Pull (Rope) work?
This exercise directly targets your shoulders, with secondary activation in your biceps, forearms, and traps. It is one of the most popular shoulders exercises in the gym and uses a cable.
What is the most common mistake with Cable Standing Face Pull (Rope)?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Standing Face Pull (Rope)?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Standing Face Pull (Rope) if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your shoulders effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
