Kneeling Cable Face Pull

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Infraspinatus
• Teres Minor

Helps

• Trapezius
• Rhomboids

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Maximus

Equipment

• Cable Station

Technique

1. Set a rope on a cable station at about upper-chest height or above and kneel on both knees facing the stack.
2. Grip the rope with both hands, sit tall and squeeze your glutes.
3. Pull the rope toward your face with the elbows high and wide, spreading the ends apart.
4. Finish with hands beside the ears, then extend the arms slowly to the start.

Cues

• Stay tall with the hips fully extended.
• Pull the rope apart as it nears the face.
• Keep the elbows at or above hand height.

Common mistakes

• Sitting back on the heels and losing posture.
• Arching the lower back to get more pull.
• Using too much weight and leaning back.
• Pulling toward the chest instead of the face.

Alternatives

• Face Pull
• Half-Kneeling Cable Face Pull
• Single-Arm Cable Face Pull