Kneeling face pull
- Attach a rope to a high cable pulley, kneel on the floor facing the machine, and grip the rope ends with your pinkies resting against the rubber stoppers.
- Pull the rope directly toward your face while flaring your elbows high and wide, separating the handles as you finish beside your ears.
- Squeeze your rear delts and upper back at full contraction, then slowly extend your arms back to the starting position under control.
Tips
- Keep your elbows flared high and wide throughout the pull so that your upper arms finish roughly parallel to the floor at the end of the movement.
- As you reach the end of the pull, actively separate the two rope handles outward so that each hand finishes beside the corresponding ear.
- Sit tall in the kneeling position with your hips stacked over your knees so that your torso stays upright and does not rock back as you pull.
Common mistakes
- Letting the elbows drop below shoulder height during the pull causes the rope path to angle downward rather than straight toward the face.
- Leaning the torso backward as the rope approaches the face, rather than keeping the hips over the knees, turns the pull into a partial row and shortens the arm travel.
- Stopping the pull before the handles separate fully beside the ears cuts the range of motion short at the end of the repetition.
Make Every Set Count.
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