ZULTA
NL Join the waitlist

Shoulders

Kneeling Face Pull

The Kneeling Face Pull is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 35%, mid traps 18% and rhomboids 14%.

Level: IntermediateEquipment: CableMulti-joint (compound)

How to do it

  1. Set a pulley just above head height when kneeling and clip on a rope.
  2. Kneel on both knees facing the machine, hold the rope ends overhand and move back until the arms are straight.
  3. Sit tall with the hips over the knees and the stomach braced.
  4. Pull the rope toward the face with the elbows high, pulling the ends apart.
  5. Pause with the forearms pointing up, then return the arms slowly.

Tips

  • Kneeling removes the legs, so you cannot lean back to cheat.
  • Squeeze the glutes to keep the hips under the shoulders.
  • Pull slightly upward toward the forehead.

Common mistakes

  • Sitting back onto the heels during the pull.
  • Letting the elbows drop below the hands.
  • Arching the lower back at the end of the rep.

Muscles worked by the Kneeling Face Pull

  • Rear delts Primary35%
  • Mid traps Secondary18%
  • Rhomboids Secondary14%
  • Rotator cuff Secondary10%
  • Side delts Minor8%
  • Lower traps Minor8%
  • Upper traps Minor4%
  • Biceps (long head) Minor3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling a rope to the face combines horizontal abduction, external rotation and scapular retraction: rear delt leads, mid traps and rhomboids retract, and the external rotators of the cuff (infraspinatus, teres minor) turn the arm out.

Kneeling Face Pull alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Kneeling Face Pull work?

Mainly the rear delts. The mid traps, rhomboids and rotator cuff assist.

Is the Kneeling Face Pull good for beginners?

The Kneeling Face Pull is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Kneeling Face Pull?

For example the Band Face Pull, Dumbbell Rear Delt Row and Face Pull. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394 (external rotators)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist