Fa Oju – Ọ̀pá
Learn how to do Fa Oju – Ọ̀pá with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Fa Oju – Ọ̀pá is a Cable/Rope exercise that primarily targets the Traps, with secondary activation of the Lats. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Fa Oju – Ọ̀pá
A cable exercise targeting the rear delts, traps, and upper back using a rope attachment.
💡 Instructions:
Attach a rope to a cable pulley at upper chest height.
Stand facing the machine, grasp the rope with both hands, palms facing each other.
Step back slightly and engage your core.
Pull the rope towards your face, separating your hands as they pass your forehead.
Squeeze your rear delts and upper back at the end of the movement.
Return slowly to the start position and repeat.
⚠️ Common mistakes:
Using momentum instead of controlled movement.
Letting elbows drop too low.
Not separating the rope at the end of the pull.
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Start Free TrialMuscles Worked by Fa Oju – Ọ̀pá
Equipment
- Cable
- Rope
Calories Burned Doing Fa Oju – Ọ̀pá
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Fa Oju – Ọ̀pá
- Type
- Cable exercise
- Primary muscle
- Traps
- Secondary muscles
- Lats
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Fa Oju – Ọ̀pá
What muscles does Fa Oju – Ọ̀pá work?
Fa Oju – Ọ̀pá primarily targets the Traps, with secondary engagement of the Lats.
How do you do Fa Oju – Ọ̀pá correctly?
A cable exercise targeting the rear delts, traps, and upper back using a rope attachment. 💡 Instructions: Attach a rope to a cable pulley at upper che
Is Fa Oju – Ọ̀pá good for beginners?
Fa Oju – Ọ̀pá has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Fa Oju – Ọ̀pá?
Fa Oju – Ọ̀pá requires: Cable, Rope.
What are the benefits of Fa Oju – Ọ̀pá?
Fa Oju – Ọ̀pá strengthens the Traps, engages the Lats.
What exercises are similar to Fa Oju – Ọ̀pá?
Similar exercises to Fa Oju – Ọ̀pá include Gbigbe Ẹgbẹ pẹlu Barbell, Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Machine Shrugs – Gym80.
Is Fa Oju – Ọ̀pá better than Gbigbe Ẹgbẹ pẹlu Barbell?
Both Fa Oju – Ọ̀pá and Gbigbe Ẹgbẹ pẹlu Barbell target the Traps. Choose based on your available equipment and training goals.
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