# Rope Face Pull <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/qfc70k40318" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Transverse Shoulder Abduction: Posterior Deltoids - External Rotation: Posterior Deltoids ## Rope Face Pull - Two ways: **Low to High** and **High to Low** - **Low to High**: cable at shoulder height, neutral grip, stable stance - Retract shoulder blades - Drive elbows back while pulling rope towards forehead - Depress shoulder blades throughout the positive - Lighter weight, 15-20 reps - **High to Low**: cable at eye level - Pull rope toward your chin by squeezing shoulder blades together and driving elbows Back - Traps and rhomboids more involved, as well as biceps - Heavier load, 12-15 rep zones - Can be done half-lying on the floor ## Reverse Peck Deck - Best rear delt activation ## Bent Over Reverse Dumbbell Fly ## Errors - Turning the movement into a row