Kneeling Cable Face Pull

Rear delts, traps, rhomboidsCable Machine, Bench

This kneeling exercise targets your upper back and rear delts while taking your legs out of the movement. It is excellent for improving posture and building shoulder stability.

How to do it

1Attach a rope handle to the high pulley of a cable machine and kneel in front of it.

2Grab the ends of the rope and lean your torso back slightly for stability.

3Pull the rope toward your face, flaring your elbows out and keeping them high.

4At the end of the movement, squeeze your shoulder blades together and rotate your hands back to engage your rear delts.

5Slowly return to the starting position with control, fully extending your arms.

Common mistakes

Arching your lower back to pull the weight, which takes the tension off your upper back and strains your spine.

Letting your elbows drop below shoulder level, which shifts the focus to your lats instead of your rear delts.

Using too much weight, leading to jerking movements and a loss of control.

Breathing

Exhale as you pull the rope toward your face, and inhale as you slowly return to the starting position.

Make it harder or easier

To scale down, lower the weight or sit back on your heels for more stability.

To scale up, add a two-second pause at the peak contraction when your shoulder blades are squeezed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.