Cable Seated Face Pull (with rope)

Strengthen your posterior deltoids and upper back with the Cable Seated Face Pull.

IntermediateShoulders Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Cable Seated Face Pull (with rope)

Compound

Cable Standing Supinated Face Pull (with rope)

Shoulders · Cable

Intermediate

Compound

Cable Standing Face Pull (with rope)

Shoulders · Deltoid Posterior · Cable

Intermediate

Compound

Cable Lying Face Pull

Shoulders · Cable

Intermediate

Compound

Cable High Pull with Rope Attachment

Shoulders · Cable

Intermediate

Description

A seated face pull exercise using a cable machine and rope attachment, targeting the back and shoulder muscles.

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How to do Cable Seated Face Pull (with rope)

01
Setup
Attach a rope attachment to a high pulley on a cable machine. Adjust the bench so you can sit facing the machine with your feet flat on the floor and knees bent at 90 degrees.
02
Setup
Grasp the rope with an overhand grip, thumbs facing you, hands slightly wider than shoulder-width. Sit back, extending your arms fully towards the pulley, maintaining a slight bend in your elbows.
03
Engage your core and initiate the pull by retracting your shoulder blades, pulling the rope towards your face, aiming for your ears or temples.
04
As you pull, externally rotate your shoulders so your elbows flare out and are higher than your hands at the peak contraction.
05
Squeeze your rear deltoids and upper back muscles for a moment, then slowly extend your arms back to the starting position under control, resisting the weight.
06
Ensure your shoulder blades protract slightly at the end of the eccentric phase, allowing a full stretch in the posterior deltoids and upper back.

Tips

Focus on pulling with your rear deltoids and upper back, not just your arms; imagine driving your elbows back and wide.
Maintain a stable torso throughout the movement, avoiding leaning back excessively or using momentum to pull the weight.
Visualize external rotation of your humerus as you pull, aiming to get your thumbs pointing behind you at the peak of the movement.
Control the eccentric (return) phase to maximize time under tension and further engage the target muscles.

Common mistakes

Using too much weight often leads to excessive leaning back and compensation from other muscles; lighten the load to ensure strict form and focus on muscle contraction.
Pulling primarily with biceps or forearms reduces activation of the target posterior deltoids and upper back; consciously initiate the pull by retracting your shoulder blades first.
If your elbows drop below your hands during the pull, you're losing the external rotation and targeting the wrong muscles; actively drive your elbows up and back throughout the movement.

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Questions

Is Cable Seated Face Pull (with rope) good for beginners?

Cable Seated Face Pull (with rope) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Seated Face Pull (with rope)?

You need Cable to perform Cable Seated Face Pull (with rope). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Seated Face Pull (with rope)?

Focus on pulling with your rear deltoids and upper back, not just your arms; imagine driving your elbows back and wide. Maintain a stable torso throughout the movement, avoiding leaning back excessively or using momentum to pull the weight. Visualize external rotation of your humerus as you pull, aiming to get your thumbs pointing behind you at the peak of the movement. Control the eccentric (return) phase to maximize time under tension and further engage the target muscles.

What are common mistakes when doing Cable Seated Face Pull (with rope)?

Using too much weight often leads to excessive leaning back and compensation from other muscles; lighten the load to ensure strict form and focus on muscle contraction. Pulling primarily with biceps or forearms reduces activation of the target posterior deltoids and upper back; consciously initiate the pull by retracting your shoulder blades first. If your elbows drop below your hands during the pull, you're losing the external rotation and targeting the wrong muscles; actively drive your elbows up and back throughout the movement.