Cable Seated Face Pull (With Rope) (Male) – Video Exercise Guide & Tips

Cable Seated Face Pull (With Rope) (Male) - Video Exercise Guide & Tips

Looking to strengthen your upper back and shoulders? Try the cable seated face pull with rope! This exercise targets those hard-to-reach muscles and improves posture.

Watch This Exercise Video

In this video exercise guide, you'll find step-by-step instructions and tips to master proper form and technique. With variations and progressions included, you can tailor the workout to your fitness level.

Maximize the effectiveness of your cable seated face pull and achieve your fitness goals with this informative video guide.

Let's get started!

Key Takeaways

  • Cable seated face pull strengthens and stabilizes shoulder muscles.
  • It targets the posterior deltoids for improved shoulder strength and stability.
  • This exercise engages the upper back and rotator cuffs for enhanced shoulder stability and posture.
  • It improves shoulder mobility and flexibility, leading to improved posture, increased shoulder strength, and enhanced upper body performance.

Benefits of Cable Seated Face Pull

One major benefit of the Cable Seated Face Pull is that it helps strengthen and stabilize your shoulder muscles. By performing this exercise, you can enjoy several advantages and see great results.

Firstly, the Cable Seated Face Pull targets the posterior deltoids, which are the muscles located at the back of your shoulders. By working on these muscles, you can improve your shoulder strength and stability, reducing the risk of injuries and enhancing your overall upper body strength.

Additionally, this exercise also engages the muscles in your upper back and rotator cuffs, further enhancing your shoulder stability and posture. Not only does the Cable Seated Face Pull help you build a strong and stable upper body, but it also improves your shoulder mobility and flexibility. This can be particularly beneficial for athletes or individuals who engage in sports that require a wide range of shoulder movements.

With consistent practice, you can expect to see improved posture, increased shoulder strength, and enhanced overall upper body performance.

Now that you understand the benefits of the Cable Seated Face Pull, let's move on to discussing the equipment needed for this exercise.

Equipment Needed for Cable Seated Face Pull

To perform the Cable Seated Face Pull, you'll need a cable machine with a rope attachment. This equipment is essential for executing the exercise correctly and effectively. The cable machine allows you to adjust the weight resistance to match your fitness level and goals. The rope attachment provides a secure grip and allows for a wide range of motion during the exercise.

When setting up the cable machine for the Cable Seated Face Pull, start by attaching the rope to the cable machine at a height that allows you to comfortably reach it while seated. Sit on the bench facing the cable machine and grab the rope with an overhand grip, palms facing each other. Make sure to position yourself at a distance from the machine that allows for a slight tension in the cable when your arms are fully extended.

Having the proper equipment for the Cable Seated Face Pull is crucial for maximizing the benefits of this exercise. The cable machine with a rope attachment provides the necessary resistance and range of motion to target the muscles in your upper back, shoulders, and arms. By incorporating this exercise into your fitness routine, you can improve your posture, strengthen your upper body, and enhance overall shoulder stability.

Proper Form and Technique for Cable Seated Face Pull

To perform the Cable Seated Face Pull with proper form and technique, follow these steps.

  • Begin by adjusting the cable machine to a height that aligns with your face.
  • Sit down on the bench and grasp the rope attachment with an overhand grip, with your hands slightly wider than shoulder-width apart.
  • Keep your back straight and your feet flat on the ground.
  • Engage your core and pull the rope towards your face, leading with your elbows.
  • As you pull, focus on squeezing your shoulder blades together and keeping your shoulders down and back.
  • Pause for a moment at the end of the movement, then slowly return to the starting position, maintaining control throughout the exercise.

To ensure proper form and avoid common mistakes, remember to keep your torso still and avoid excessive leaning or using momentum to complete the movement.

It's also important to avoid shrugging your shoulders, as this can take the focus away from the targeted muscles.

The Cable Seated Face Pull primarily targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids.

It also engages the muscles of the shoulders and arms, including the rotator cuff muscles.

Variations and Progressions of Cable Seated Face Pull

To progress the Cable Seated Face Pull and add variation to your workout routine, you can incorporate different grips and attachments. This will help target different muscles and increase muscle activation. Here are some advanced variations you can try:

  • Wide Grip: Instead of using a shoulder-width grip, widen your grip on the rope attachment. This will engage your rear delts and upper back muscles even more.
  • Reverse Grip: Switching to an underhand grip will shift the focus to your biceps and lower traps. It also helps improve grip strength.
  • Single Arm Pull: Perform the face pull one arm at a time, alternating between sides. This challenges your stability and works each side independently.
  • Resistance Band: Instead of using a cable machine, you can use a resistance band. Attach it to a stable anchor point and perform the face pull as usual. This adds an element of instability, making your muscles work harder to stabilize.

By incorporating these advanced variations into your routine, you can keep challenging your muscles and continue making progress.

Remember to focus on proper form and technique to maximize the benefits of the exercise.

Tips for Maximizing the Effectiveness of Cable Seated Face Pull

To maximize the effectiveness of the Cable Seated Face Pull, you should focus on maintaining proper form and technique throughout the exercise. This is crucial for targeting the correct muscles and avoiding injury. One common mistake is using too much weight, which can compromise your form and reduce the effectiveness of the exercise. Start with a lighter weight and gradually increase as you become more comfortable and confident in your technique.

Another common mistake is pulling the rope towards your neck instead of your face. Remember to pull the rope towards your forehead, focusing on engaging your rear deltoids and upper back muscles. This will ensure that you're targeting the right muscles and maximizing the benefits of the exercise.

For recommended sets and reps, start with 3 sets of 10-12 reps. As you progress and become stronger, you can increase the number of sets or reps. It's important to listen to your body and adjust the weight and intensity accordingly. If you're unable to maintain proper form or feel any pain or discomfort, it's advisable to decrease the weight or consult with a fitness professional.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Cable Seated Face Pull Exercise?

For the cable seated face pull exercise, it's recommended to do 3-4 sets of 10-15 reps. This will help target your upper back and improve your posture.

You can also vary the exercise by using different attachments like a rope or a handle.

Remember to maintain proper form throughout the movement, pulling the cable towards your face while keeping your elbows high and squeezing your shoulder blades together.

Can I Use a Different Type of Equipment Instead of a Cable Machine for the Cable Seated Face Pull?

Yes, you can use different equipment for the cable seated face pull exercise. There are alternatives to the cable machine that you can try.

For example, you can use resistance bands or a suspension trainer to perform a similar movement. These alternatives can provide a similar level of resistance and target the same muscles.

It's important to choose equipment that allows you to maintain proper form and challenge your muscles effectively.

Can Women Also Perform the Cable Seated Face Pull Exercise?

Yes, women can also perform the cable seated face pull exercise. It's a great exercise for women as it helps to strengthen the upper back and shoulders, improve posture, and target the rear deltoids.

Women can modify the exercise by adjusting the weight and resistance to suit their fitness level. Adding this exercise to your routine can provide numerous benefits for women, such as improved muscle tone and enhanced upper body strength.

Should I Be Feeling Any Specific Muscles Working During the Cable Seated Face Pull?

During the cable seated face pull, you should feel your rear delts, upper back, and rotator cuff muscles working. These muscles are responsible for pulling the rope towards your face and keeping your shoulder blades squeezed together.

Variations of this exercise can target different muscle groups, such as the biceps and rhomboids, by changing the grip or angle of pull.

Remember to focus on proper form and engage the targeted muscles for maximum effectiveness.

Are There Any Common Mistakes to Avoid While Performing the Cable Seated Face Pull Exercise?

When performing the cable seated face pull exercise, it's important to be aware of common mistakes and focus on proper form.

Some common mistakes to avoid include using too much weight, which can compromise your form and increase the risk of injury. Additionally, avoid using momentum to complete the movement and make sure to maintain proper posture throughout.

Remember to engage your upper back and shoulders, keeping your elbows high and squeezing your shoulder blades together for optimal results.


In conclusion, the cable seated face pull is an effective exercise for targeting the muscles in the upper back and shoulders. It helps improve posture, strengthen the rear delts, and enhance overall upper body strength.

By maintaining proper form and utilizing variations and progressions, individuals can maximize the effectiveness of this exercise.

Incorporating cable seated face pulls into your workout routine can greatly benefit your upper body strength and overall fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *