Cable Rope Kneeling Face Pull
What is this machine?
Kaapeli-face pull polvillaan (köysikahva) on taljalaite, joka kuormittaa ensisijaisesti Shoulders.
Liikkeessä työskentelevät myös Selkälihakset.
The exercise suits a beginner: the range of motion is guided and you can start light.
On a cable machine the resistance stays even through the whole range of motion, unlike with free weights.
Key facts
Primary muscleShoulders
Secondary musclesSelkälihakset
Equipmenttaljalaite
Movement patternpull
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Pulling the rope toward the chin or chest, which turns the lift into a row and loses the rear-delt focus. Letting the elbows drop, swapping rear-delt work for biceps engagement. Rocking back on the knees to use bodyweight as a counterweight. Loading too heavy and shrugging the traps up, hiding the rear delts under upper-trap dominance.
💪 Where you should feel it: Mainly in the Shoulders. The Selkälihakset assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Band High Face Pullvapaat painot
Cable Bar Face Pulltaljalaite
Cable Seated Rope Face Pulltaljalaite
Barbell Upright Rowvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Lateral Raisevapaat painot
Overhead Pressvapaat painot
Shoulder Press Machinekuntosalilaite