Half-Kneeling Cable Face Pull
Also known as: Half-Kneeling Cable Machine Face Pull, Half Kneeling Face Pull, Half-Kneeling Rope Face Pull
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a rope on a cable station at about upper-chest height and kneel on one knee facing the stack, the other foot flat in front.
- Grip the rope with both hands and sit tall with your glutes squeezed and ribs down.
- Pull the rope toward your face, elbows high and wide, spreading the ends apart.
- Hold briefly with hands beside the ears, then return slowly until the arms are straight.
Cues
- Keep the hips square and the torso tall.
- Squeeze the glute of the back leg to stay stable.
- Pull the rope apart as it reaches the face.
Common mistakes
- Leaning back to pull heavier weight.
- Letting the elbows drop below the hands.
- Rotating the torso toward one side.
- Setting the pulley too low so the pull becomes a row.