How to Do Jump Rope Face Pull

Jump Rope Face Pull is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Jump Rope Face Pull

  1. 01Anchor a jump rope around a sturdy vertical post at eye level and grasp the handles with an overhand grip.
  2. 02Step back until the rope is taut and the arms are fully extended.
  3. 03Pull the handles toward the forehead by driving the elbows back and out to the sides.
  4. 04Rotate the forearms upward at the end of the movement to emphasize the external rotators.
  5. 05Extend the arms back to the starting position while keeping the heels planted.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Jump Rope Face Pull

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

To maximize rear deltoid recruitment, ensure the elbows remain higher than the wrists throughout the entire pulling phase.

Same coaching engine used inside the A90 app

05 / FAQ

Jump Rope Face Pull questions

What muscles does Jump Rope Face Pull work?

Jump Rope Face Pull is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Jump Rope Face Pull correctly?

Anchor a jump rope around a sturdy vertical post at eye level and grasp the handles with an overhand grip. Step back until the rope is taut and the arms are fully extended. Pull the handles toward the forehead by driving the elbows back and out to the sides. Rotate the forearms upward at the end of the movement to emphasize the external rotators. Extend the arms back to the starting position while keeping the heels planted.

What is the A90 coach tip for Jump Rope Face Pull?

To maximize rear deltoid recruitment, ensure the elbows remain higher than the wrists throughout the entire pulling phase.

Is Jump Rope Face Pull suitable for beginners?

Jump Rope Face Pull is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Jump Rope Face Pull?

No. Jump Rope Face Pull is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes jump rope face pull into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime