Stand facing a cable machine with the rope attachment at upper chest height. Grasp the rope with a supinated grip (palms facing up).
Step back to create tension in the cable. Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades together.
- Begin with arms extended in front of you.
- Pull the rope towards your face, maintaining a supinated grip.
- Focus on engaging your rear deltoids and upper back.
- Return to the starting position with control.
How to perform the Cable Standing Supinated Face Pull (with rope)
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing Supinated Face Pull (with rope) 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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