Shoulders · Cable
Cable Half Kneeling Face Pull
How to do the cable half kneeling face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set a cable at head height with a rope and kneel on one knee facing the stack. Grab the rope ends and pull them toward your face, driving your elbows high and wide while squeezing your shoulder blades together, then return under control. The half-kneeling stance locks out your lower body so the upper back does the work.
- 1Your rear delts and upper back pulling the rope to your face
- 2Your elbows staying high as your shoulder blades squeeze
- 3A stable, braced core holding the half-kneeling base
Common mistakes
- Don't lean back or let your hips shift to pull the weight
- Avoid shrugging your shoulders toward your ears
- Don't let the cable yank your arms forward; control the return
Muscles worked
The cable half kneeling face pull mainly works the rear delts, with the upper traps, mid traps, side delts, lats, and external rotators assisting.
- Rear DeltsPrimary
- Upper TrapsSupport
- Mid TrapsSupport
- Side DeltsSupport
- LatsSupport
- External RotatorsSupport
- BicepsMinor
- ForearmsMinor
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the cable half kneeling face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.