The rope face pull is a highly effective exercise for building upper back and shoulder strength. It is a popular choice among fitness enthusiasts because it targets several muscles at once, including the rhomboids, rear deltoids, and upper traps. To perform the exercise, you will need access to a cable pulley machine and a rope attachment. Proper form is crucial to maximize the benefits of the exercise and prevent injury. In this exercise, you will be pulling the rope towards your chin while flaring your elbows out to target the upper back muscles. It’s important to maintain a straight back throughout the movement and avoid using momentum to pull the weight. By incorporating the rope face pull into your strength training routine, you can improve your upper body strength, posture, and overall fitness.
How to perform Rope Face Pull
- Attach a rope to the head-high cable pulley and stand shoulder-width away from it.
- Face the machine and take hold of the rope with an overhand grip (little fingers on the rubber ends of the attachment).
- There should be a straight line from the pulley to your shoulders. This is your starting position.
- Exhale and pull the rope in towards your chin.
- Separate the rope as much as possible by pulling your little fingers apart and flaring your elbows out, high and wide.
- After a brief pause, inhale and return the rope along the same path to the starting position.
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