Half Kneeling Cable Face Pull
Also known as: kneeling face pull, kneeling cable face pulls, half kneeling face pull, half-kneeling cable face pull, kneeling rope face pull, half kneeling rope face pull, Kneeling Cable Face Pull
In SetGrip: Cable Face Pull (Kneeling)
Taking your legs out by kneeling makes the face pull strict: there is no calf raise or backward lean to sneak momentum from, so the rear delts and mid-traps do all the finishing work. Expect to pull less weight than in the standing Cable Face Pull, and keep your elbows high so the rope splits beside your ears.
How to do the Half Kneeling Cable Face Pull
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Half Kneeling Cable Face Pull work?
The Half Kneeling Cable Face Pull primarily works the delts. It also involves the traps, rhomboids and biceps, which assist the movement and stabilise the joints.
Is the Half Kneeling Cable Face Pull good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Half Kneeling Cable Face Pull with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Half Kneeling Cable Face Pull?
If you cannot do the Half Kneeling Cable Face Pull, try the Barbell Rear Delt Row, the High Pulley Cable Face Pull or the Cable Face Pull. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Half Kneeling Cable Face Pull, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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