How to do the Jump Rope Face Pull
- Loop the rope around a post at chest height, one end in each hand.
- Lean back on straight arms, body straight, heels on the floor.
- Pull your hands to your face, elbows high and wide, until you are upright.
- Lower back slowly until your arms are straight again.
Full technique — 8 steps
- Loop a jump rope around a sturdy post at about chest height and hold one end in each hand.
- Face the post with your feet close to it and lean back until your arms are straight and the rope is tight.
- Keep your body in one straight line from head to heels with your heels on the floor.
- Raise your elbows to shoulder height and pull your hands toward your face by driving elbows back and apart.
- Let the pull bring your body upright until your hands reach your forehead.
- Finish with hands near your temples or ears and your shoulder blades drawn together.
- Lower back under control until your arms are straight and the rope is tight again.
- Move your feet closer to the post for a steeper lean and a harder rep.
Common mistakes
- Elbows dropping below shoulders
- Turning it into a row
- Shrugging shoulders toward ears
- Hips sagging below torso line
- Dropping back without control
Form cues
- Drive elbows back
- Pull to face height
- Keep body in one line
- Keep wrists neutral
- Don't shrug up
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Single Arm Kettlebell Rear Delt Flye Same level
Cable machine
Dumbbells
- Single Arm Prone Dumbbell Rear Delt Raise Same level
- Side Lying Dumbbell Rear Delt Raise Same level
Resistance bands
- Bent Over Resistance Band Rear Delt Flye Same level
- Chest Supported Resistance Band T-Raise Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Jump Rope Face Pull
- Harder Cable Bent Arm Rear Delt Flye
- Harder Plank Rear Delt Flye
Quick answers
What muscles does the Jump Rope Face Pull work?
Primary: Rear delts 9/10, Traps 7/10. Also works: Rhomboids 6/10, Infraspinatus 5/10, Biceps 4/10, Forearms 4/10.
When should I do the Jump Rope Face Pull in a workout?
Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.
How many sets and reps of the Jump Rope Face Pull?
Strength: 2–3 sets of 10–12 reps, rest 45 s, 4 reps in reserve. Muscle growth: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 30 s, 4 reps in reserve.
What can I do instead of the Jump Rope Face Pull?
Kettlebell: Single Arm Kettlebell Rear Delt Flye. Cable machine: Seated Cable Rear Delt Raise, Single Arm Bent Over Cable Rear Delt Flye. Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise. Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise.
What is a harder version of the Jump Rope Face Pull?
Cable Bent Arm Rear Delt Flye (Beginner), Plank Rear Delt Flye (45% of bodyweight).
