Setup and loading
Rope at face height, grip with thumbs pointing back.
How to do the cable face pull step by step
- Step back with the rope taut.
- Pull the rope toward your face, pulling your hands apart.
- Finish with your hands beside your ears and your elbows high.
- Return slowly.
Form cues
- Elbows at shoulder height
- Rotate your forearms up at the end
Common mistakes
- Using too much weight and pulling with your lower back
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Sets and reps for your goal
Hypertrophy
3 x 12-153-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Core & Stability
Warm-up 2 x 153-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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