Step by step instructions, muscle activation and variants for the Cable Standing Supinated Face Pull (with rope).
The cable standing supinated face pull uses a high cable pulley and rope handle with a supinated (palms-up) grip to target the rear deltoids, upper traps, and external rotators. The supinated grip increases biceps involvement and promotes greater shoulder external rotation compared to a standard face pull.
Common mistakes content is coming soon.
The Cable Standing Supinated Face Pull (with rope) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.