What muscles does the Cable Rope Face Pull work?

The Cable Rope Face Pull mainly works the rear delts and upper back.

How many sets and reps of the Cable Rope Face Pull?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Rope Face Pull?

Band Pull-Apart, Band Rear Delt Row, Cross-Body Shoulder Stretch and Dumbbell Incline Rear Delt Row work the same main muscle.

Cable Rope Face Pull

Pull the rope to the forehead with elbows high and externally rotate at the finish.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Rear delts, Upper back
Equipment: Cable
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the rear delts, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Rope Face Pull work?: The Cable Rope Face Pull mainly works the rear delts and upper back.
What equipment do you need for the Cable Rope Face Pull?: A cable.
How many sets and reps of the Cable Rope Face Pull?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Rope Face Pull?: Band Pull-Apart, Band Rear Delt Row, Cross-Body Shoulder Stretch and Dumbbell Incline Rear Delt Row work the same main muscle.

Program it for your clients

Coaches add the Cable Rope Face Pull to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.