Seated face pull

Muscles worked: Shoulders
Shoulders
🔧 cable machine 🔄 Also works with resistance band ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set a high pulley cable with a rope handle. Sit facing the machine, feet flat. Grasp the rope with an overhand grip, palms down. Lean back slightly, core engaged, back straight. Pull the rope towards your face, elbows high, leading with them. Squeeze shoulder blades at peak contraction. Slowly return to start, controlling the movement. Repeat.

Muscles Worked

Rear delt

Tips

Keep elbows above wrists to target rear deltoids. Squeeze shoulder blades at the top. Maintain a neutral spine. Start with lighter weight, focus on controlled movements.

Similar exercises

Dumbbell face pull Shoulders · 🔧 Dumbbells 2/10 Rings face pull Shoulders, Back · 🔧 Rings 3/10 Cable face pull Shoulders · 🔧 cable machine 2/10 Cable supine face pull Shoulders · 🔧 cable machine 1/10
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