Face Pull – Rope

Learn how to do Face Pull – Rope with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Traps Lats CableRope

Face Pull – Rope is a Cable/Rope exercise that primarily targets the Traps, with secondary activation of the Lats. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Face Pull – Rope

A cable exercise targeting the rear delts, traps, and upper back using a rope attachment.

Instructions:

Attach a rope to a cable pulley at upper chest height.
Stand facing the machine, grasp the rope with both hands, palms facing each other.
Step back slightly and engage your core.
Pull the rope towards your face, separating your hands as they pass your forehead.
Squeeze your rear delts and upper back at the end of the movement.
Return slowly to the start position and repeat.

Common mistakes:

Using momentum instead of controlled movement.
Letting elbows drop too low.
Not separating the rope at the end of the pull.

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Muscles & equipment

Primary muscleTraps

Secondary muscleLats

EquipmentCable Machine

Your weight

Duration

min

Estimated burn

120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Face Pull – Rope

Type: Cable exercise
Primary muscle: Traps
Secondary muscles: Lats
MET value: 3.5
Calories (30 min, 70 kg): ≈ 120 cal
Video quality: 4K with male and female demonstrations

More Traps Exercises

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MET 4

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MET 4

Machine Shrugs – Gym80

No equipment

MET 2.5

Prone Dumbbell Around-the-Worlds

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FAQ: Face Pull – Rope

What muscles does Face Pull – Rope work?

Face Pull – Rope primarily targets the Traps, with secondary engagement of the Lats.

How do you do Face Pull – Rope correctly?

A cable exercise targeting the rear delts, traps, and upper back using a rope attachment. Instructions: Attach a rope to a cable pulley at upper che

Is Face Pull – Rope good for beginners?

Face Pull – Rope has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Face Pull – Rope?

Face Pull – Rope requires: Cable, Rope.

What are the benefits of Face Pull – Rope?

Face Pull – Rope strengthens the Traps, engages the Lats, builds functional strength using Cable, Rope. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Face Pull – Rope?

Similar exercises to Face Pull – Rope include Barbell Shrug, Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Machine Shrugs – Gym80. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Face Pull – Rope better than Barbell Shrug?

Both Face Pull – Rope and Barbell Shrug target the Traps. Face Pull – Rope uses Cable, Rope, while Barbell Shrug offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.