Cable Standing Supinated Face Pull with Rope

Default prescription & biomechanics

Primary muscles

Rear Deltoid

Secondary muscles

Upper Back, Traps

Equipment

Cable

Movement pattern

Isolation (Pull force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Hinge forward at the hips or set the cable pulley to eye level.
2. Pull your elbows back and outward, focusing on rotating through the rear deltoids and external rotators.
3. Pinch your posterior deltoids together at the top of the range of motion.
4. Return slowly under 3-second control without using momentum or body sway.

Joint & safety considerations

No specific joint contraindications are flagged for Cable Standing Supinated Face Pull with Rope. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Chest-Supported Rear Delt Dumbbell Fly	Dumbbell swap	Dumbbell
Dumbbell Prone Rear Delt Swing	Dumbbell swap	Dumbbell
Dumbbell Rear Lateral Raise	Dumbbell swap	Dumbbell
Resistance Band Pull-Apart	Bands swap	Bands
Resistance Band Shoulder Pass-Through	Bands swap	Bands
Reverse Pec Deck Rear Delt Fly	Machine swap	Machine

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.