Cable Seated Face Pull (with rope) Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Deltoid Lateral, Trapezius, Trapezius Middle Fibers, Trapezius Lower Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Seated Face Pull
How to: Cable Seated Face Pull (with rope)
- Attach the rope to the cable machine and set an appropriate weight.
- Sit on a bench or on the floor with your feet firmly planted and grab the rope with both hands.
- Keeping your elbows high, pull the rope towards your face while squeezing your shoulder blades together.
- Hold for a moment at the top of the movement, then slowly return to the starting position.
Common Mistakes
- Not engaging the core and slumping the back.
- Pulling too much with the arms instead of the back.
- Using momentum instead of controlled movements.
Modifications
- Reduce the weight to ensure proper form.
- Perform the exercise seated if standing raises discomfort.
Tips
- Keep your elbows at shoulder height during the pull.
- Focus on squeezing the shoulder blades together at the end of the movement.
- Maintain a neutral spine throughout the exercise.
Cable Seated Face Pull (with rope) Alternatives
Tags
shoulders
deltoids
trap
strength
pull
cable