Library / Rear Deltoid
Rope Cable Face Pull
Cable · Horizontal Pull · Isolation
Rear DeltoidUpper Back Rotator CuffTraps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid, Upper Back
- Secondary muscles
- Rotator Cuff, Traps
- Equipment
- Cable
- Movement pattern
- Horizontal Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 12-20 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Set the rope attachment at upper chest or eye level.
- Pull the ends of the rope apart toward your temples while externally rotating your shoulders.
- Finish in a double-biceps pose with thumbs pointing behind you and hold for 1 second.
Joint & safety considerations
No specific joint contraindications are flagged for Rope Cable Face Pull. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Resistance Band Pull-Apart | Bands swap | Bands |
| Band Bent Over Row | Bands swap | Bands |
| Barbell Incline Row | Barbell swap | Barbell |
| Bodyweight Inverted Row | Bodyweight swap | Bodyweight |
| Cambered Bar Lying Row | Bodyweight swap | Bodyweight |
| Chest-Supported Machine Row | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.