Rope Face Pull


Pro Tip

If you have the flexibility to do so, you can bring the rope back even further until the point that your upper arms pass behind your torso.


How To

  1. Stand upright while facing the machine with your arms extended in front of you above shoulder-level while grasping the rope.
  2. Exhale and bring the rope back and down toward your chest while driving your elbows back and squeezing your shoulder blades together.
  3. Continue until your upper arms are at least in line with your torso.
  4. Inhale and allow your arms to extend again, raising the rope above.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.


Equipment

Rope Attachment

Try to grip the attachment so that you are holding a similar length of rope in each hand.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment