Cable Half Kneeling Face Pull

Cable Half Kneeling Face Pull: So führst du sie aus

1. 1Set the cable pulley to roughly face or upper-chest height and attach a rope handle.
2. 2Drop into a half-kneeling stance facing the machine: one knee down, the other foot planted flat in front, with your torso tall and braced.
3. 3Grip the rope with both hands using a neutral, thumbs-back grip and step or shift back until there is tension on the cable with your arms extended.
4. 4Brace your core and keep your hips square so your lower body stays still throughout the set.
5. 5Pull the rope toward your face, leading with your elbows and driving them high and back.
6. 6As you pull, separate the rope ends so your hands finish beside your ears, squeezing your shoulders back at the end of the movement.
7. 7Pause briefly at the peak, then return the handle under control until your arms are fully extended again.
8. 8Complete your reps, then step in to release the tension and lower the weight safely.

Technik-Tipps

• Keep your elbows high and pull them back rather than down, so the movement stays on your rear shoulders instead of your lats.
• Lead with the elbows and let the hands follow; chasing the rope with your hands turns it into a biceps pull.
• Use a controlled tempo and pause for a beat at the fully contracted position to make each rep count.
• Keep your torso upright and your hips square; the half-kneeling position is there to stop you from swaying or using momentum.
• Favour lighter loads and higher reps here, since this is a small-muscle accessory movement, not a heavy strength lift.

Häufige Fehler

• Using too much weight, which forces you to lean back and yank the cable, shifting the work off the shoulders and onto momentum.
• Letting the elbows drop low so the movement becomes a row, which takes tension off the rear shoulders the exercise is meant to train.
• Rushing the reps and bouncing out of the stretched position, which removes muscular tension and reduces the benefit of the movement.
• Letting the hips sway or the planted foot shift, which defeats the purpose of the half-kneeling stance and reintroduces the cheating you were trying to avoid.
• Setting the pulley too low, turning the face pull into a downward row and reducing the rear-shoulder emphasis.

Häufig gestellte Fragen