Shoulders · Cable
with Rope Cable Standing Supinated Face Pull
How to do the with rope cable standing supinated 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 stand facing the stack. Grab the rope with palms turned up in a supinated grip and pull it toward your face, flaring your elbows high and wide while squeezing your shoulder blades together. The underhand grip biases the contraction into the rear delts and upper back; return slowly.
- 1Your rear delts and upper back driving the rope to your face
- 2Elbows lifting high as the shoulder blades pinch together
- 3A stable stance with a braced core
Common mistakes
- Don't lean back or use your lower back to pull
- Avoid shrugging the shoulders up toward your ears
- Don't let the rope snap your arms forward on the return
Muscles worked
The with rope cable standing supinated 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
Kovo programs the with rope cable standing supinated 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.