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IntermediateBackCable MachineIsolation

Seated Cable Face Pull

Face pulls are an effective exercise for targeting the upper back and rear deltoids. They improve shoulder health and posture by strengthening the posterior chain.

Seated Cable Face Pull demonstration

Visual demonstration — Seated Cable Face Pull

Muscles Worked

Rear Deltoid (Primary)RhomboidsTrapezius

Step-by-Step Instructions

  1. 1Sit at a cable machine with a rope attached at upper chest height.
  2. 2Grasp the rope with both hands, palms facing in.
  3. 3Pull the rope toward your face, separating your hands and keeping elbows high.
  4. 4Slowly return to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Lead with your elbows.
  • Keep your upper arms parallel to the floor.
  • Squeeze your shoulder blades together.

Common Mistakes to Avoid

  • Using too much weight
  • Letting elbows drop
  • Not retracting shoulder blades

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