Kneeling face pull

Muscle group

Shoulders

Equipment

Cable

Primary muscles

Rear delts, Upper back

Secondary muscles

Biceps

1. 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.
2. Pull the rope directly toward your face while flaring your elbows high and wide, separating the handles as you finish beside your ears.
3. Squeeze your rear delts and upper back at full contraction, then slowly extend your arms back to the starting position under control.