Cable Seated Face Pull
Strengthen your upper back and improve posture with the Cable Seated Face Pull. Target key muscles for a stronger, healthier you!
The Cable Seated Face Pull is a compound exercise that mainly works the back, traps and shoulders. You'll need: rope attachment or cable machine.
Required Equipment
Cable Seated Face Pull Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Cable Seated Face Pull Variations and Alternatives
How to do the Cable Seated Face Pull
Cable Seated Face Pull Instructions
Starting Position:
Sit on the floor or a bench in front of the cable machine.
Adjust the pulley height to about chest level.
Attach a rope or handle to the pulley.
Grasp the rope/handle with both hands, palms facing each other.
Sit down with your legs extended in front of you; you can bend your knees slightly for comfort.
Lean back slightly while keeping your back straight, and engage your core.
**Movement 1. Begin with your arms extended in front of you, holding the rope/handle. This is your starting position.
Exhale and pull the rope towards your face, keeping your elbows high and flaring them out to the sides.
Squeeze your shoulder blades together as you pull, ensuring that your hands move to either side of your face.
Pause for a moment at the peak of the movement, feeling the contraction in your upper back and shoulders.
Inhale and gradually extend your arms back to the starting position, controlling the movement to avoid using momentum.
Repeat for the desired number of repetitions.
Tips:
Keep your movements slow and controlled.
Avoid leaning back excessively; maintain an upright posture.
Adjust the weight on the cable machine to ensure it’s manageable while still challenging.
Ensure your elbows remain above your wrists throughout the pull.
Cable Seated Face Pull FAQs
What muscles does the Cable Seated Face Pull work?
The Cable Seated Face Pull mainly works the back, traps and shoulders. The main muscles are the rhomboids, trapezius and posterior deltoid.
What equipment do you need for the Cable Seated Face Pull?
Rope attachment or cable machine.
Is the Cable Seated Face Pull a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Seated Face Pull go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Face Pull variations and alternatives?
Similar exercises include the Band Face Pull, Cable Reverse 45-Degree Fly, Cable Half Kneeling Face Pull and Cable Rope-Handle High-Pulley Pull.
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