Shoulders · Cable machine

Cable Half Kneeling Face Pull

The cable half kneeling face pull is an accessory exercise targeting the rear deltoids, rhomboids, and shoulder external rotators. Performing the movement from a half-kneeling stance eliminates lower-body momentum and prevents lumbar arching, making it ideal for shoulder stability and posture work at the end of an upper-body session.

Muscles: Shoulders, Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Kneel on one knee facing a cable machine with a rope attachment set at face height.
Grab the rope with both hands.
Pull the rope towards your face, separating the ends and driving your elbows back and out.
Squeeze your rear delts and upper back.
Return to the starting position with control.

Common mistakes

Dropping the elbows below shoulder level shifts tension away from the rear delts toward the latissimus dorsi.
Arching the lower back to pull the weight compromises spine neutrality and negates the core-bracing benefit of the kneeling posture.
Failing to pull the ends of the rope apart prevents full external rotation, which limits rotator cuff activation.

Tips

Set the cable pulley at eye level or slightly higher to ensure a natural pulling angle toward the upper face.
Squeeze the glute of the trailing leg and keep the core braced to create a rigid, stable base.
Hold the peak contraction for one second on every rep while pulling the hands back past the ears.

Sets and reps

Aim for 3–4 sets of 12–15 repetitions using light to moderate weight with a focus on strict control. Rest for 60–90 seconds between sets to maintain quality execution.

Muscles worked

Cable Half Kneeling Face Pull: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why perform face pulls in a half-kneeling position rather than standing?

The half-kneeling position locks the hips and pelvis, preventing you from leaning back or using momentum to cheat the reps.

What should be done if shoulder pain occurs during the pull?

If you experience joint pain, immediately stop the movement, reduce the range or load, and consult a qualified specialist if symptoms persist.

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