“Rope face pulls are exercises that work multiple muscles in the upper body, especially targeting the rear shoulder muscles known as rear delts. These rear delt muscles, located on the back of the shoulders, have the job of pulling arms backward.
One uses a cable pulley system with a rope attachment during a face pull. This pulling motion becomes the main move that engages the rear delts as primary movers by grabbing the rope and pulling it towards the face against the resistance from the cable weight stack.
Face pulls also benefit other upper body muscles. Muscles like the rhomboids in the upper back and the trapezius (traps) receive a solid workout. Even the biceps and forearm muscles play a supporting role, depending on the grip and form used.”
Major Muscles
Rear Deltoids
Rear delts are the main muscles used in face pulls, located on the back of the shoulders. Their job is to pull arms backwards from the front of the body.
During a face pull, rear delts contract hard to initiate the pulling motion. They are responsible for rowing the rope attachment towards the face against resistance, making this movement more powerful with stronger rear delts.
Rhomboids
The rhomboids are two small muscles in the upper back, between the shoulder blades, attaching the shoulder blades to the spine. In face pulls, the rhomboids’ job is to squeeze and retract the shoulder blades together as you pull the rope towards your chest.
This squeezing action, along with arm pulling, creates a complete back and shoulder contraction. Rhomboids work hard through the full range of motion and stay engaged until the arms finish the pull, giving your back a thick, muscular look.
Trapezius (Traps)
The trapezius is a large, diamond-shaped muscle covering the upper back and the base of the neck. Upper traps assist in the face pull by elevating the shoulder blades on each rep.
As you initiate the pull, upper traps lift the shoulder blades upwards towards the ears, helping to increase the range of shoulder motion. Keeping the traps engaged throughout prevents overarching the lower back. Along with rhomboids, strong traps give you the ability to retract and depress the shoulder blades forcefully.
Secondary Muscles
Biceps
The biceps brachii, or biceps, are a two-headed muscle on the front of the upper arms. They cross both the shoulder and elbow joints.
During rope face pulls, especially using an underhand supinated grip, the biceps work as a secondary mover to bend the elbows and turn the forearms inwards as you pull the rope towards your body. The amount of biceps activation depends on the grip, with wider underhand grips increasing biceps engagement.
Forearms/Grip
The forearm flexors involved in rope face pulls are the muscles that enable your grip strength and the ability to flex the wrists. On every rep, these forearm muscles contract isometrically to maintain a firm wrist and grip position on the rope attachment.
This isometric contraction increases as the weight and rep counts go up.
The flexor digitorum for the fingers and flexor pollicis longus for the thumbs work especially hard during heavy pulls. Building a stronger grip and forearm flexors prevents being grip-limited on pulling exercises like rope face pulls.
Benefits of Doing Rope Face Pulls
Here are 10 benefits of doing rope face pulls:
Improved Posture – Rope face pulls strengthen the rear deltoids and upper back muscles that are crucial for good posture. This can help counter the effects of prolonged sitting and poor posture habits.
Shoulder Health – The movement pattern of face pulls promotes shoulder mobility and stability by working the rotator cuff muscles and deltoids through their full range of motion.
Muscle Imbalance Correction – Face pulls target the often-neglected rear deltoids, helping to balance out the pushing muscles (chest/front deltoids) that tend to be overly developed.
Upper Back Development – The rowing motion of face pulls effectively targets the rhomboids and trapezius muscles, leading to improved upper back thickness and definition.
Scapular Retraction – Face pulls train the ability to retract (squeeze) the shoulder blades, which is an important movement pattern for compound lifts like rows and pull-ups.
Grip Strength – Gripping and holding the rope attachment throughout the exercise works the forearm flexors and grip strength.
Variety for Back Training – Face pulls offer a unique variation from traditional rowing movements, allowing you to hit the back muscles from a slightly different angle.
Low-Impact Exercise – As a cable exercise, face pulls are relatively low-impact, making them a good option for those with joint issues or looking to minimize stress on the body.
Improved Mind-Muscle Connection – The isolated nature of face pulls can help you better connect with and feel the targeted muscles working, improving overall mind-muscle awareness.
Versatility – Face pulls can be performed seated, standing, or even kneeling, making them a versatile exercise that can be easily integrated into various workout routines.