Perform the Cable Half Kneeling Face Pull to strengthen your upper back and improve shoulder stability.
- Kneel on one knee with the other foot in front, holding the cable with both hands.
- Pull the cable towards your face, keeping your elbows high and squeezing your shoulder blades together.
- Slowly return to the starting position and repeat for the desired number of repetitions.
How to perform the Cable Half Kneeling Face Pull
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Half Kneeling Face Pull using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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