How to perform Half Kneeling Face Pull (Cable)

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Shoulders · Cables

Half Kneeling Face Pull (Cable)

Also known as: Half Kneeling Face Pull (Cable).

A rope face pull from a half-kneeling position.

How to perform this exercise

Half-kneel facing a high pulley, one full foot in front and the opposite knee/shin supported. Hold one end of a rope in each hand, arms reaching diagonally upward; keep torso upright and cable clear of the head.
Pull the rope toward the face while spreading the ends beside the head and moving elbows outward, then extend the arms diagonally upward under control. Keep the support positions fixed.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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