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Back · Rope
Jump Rope Face Pull
Jump Rope Face Pull is an intermediate compound plyometric exercise that works the upper back (back), with the biceps assisting. It needs a rope. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Rope
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
Secondary muscles
- Biceps · Biceps Brachii
How to do Jump Rope Face Pull
- Loop the jump rope over a vertical bar or similar stable structure, ensuring the rope is at about hip height. Stand facing the bar with your feet shoulder-width apart, holding the handles of the jump rope with both hands.
- Step back slightly to create tension in the rope, keeping your core engaged and your back straight.
- Pull the rope towards your face by bending your elbows and bringing your hands towards your ears, engaging your upper back and shoulder muscles.
- Extend your arms back out to the starting position with control. Repeat the movement for the desired number of repetitions.
Form tips
- Focus on squeezing your shoulder blades together as you pull the rope towards your face to maximize muscle engagement.
- Move slowly with control and avoid using momentum to prevent injury.
- Breathe steadily, exhaling as you pull the rope towards your face and inhaling as you extend your arms back out.
- Ensure the vertical bar or structure is stable and can support the tension in the rope to prevent slipping or injury.
Jump Rope Face Pull alternatives
More upper back exercises
Jump Rope Face Pull FAQ
What muscles does Jump Rope Face Pull work?
Jump Rope Face Pull mainly works the upper back in the back (Trapezius, Rhomboids and Deltoids). The biceps work as secondary muscles.
What equipment do you need for Jump Rope Face Pull?
You need a rope.
How many sets and reps of Jump Rope Face Pull should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jump Rope Face Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Jump Rope Face Pull burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Jump Rope Face Pull?
Other exercises for the upper back include Band Face Pull, Resistance Band Face Pull, Suspension Trainer With Grips Face Pull and Resistance Band Pull Apart.
For developers
Use Jump Rope Face Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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