Movement overview

The Seated Face Pull is an upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.

Step-by-step cues

1. Set the cable machine to a high pulley position and attach a rope handle.
2. Sit on a bench facing the cable machine with your feet flat on the floor.
3. Grasp the rope with both hands using an overhand grip, palms facing down.
4. Lean back slightly and ensure your back is straight and core engaged.
5. Pull the rope towards your face, leading with your elbows and keeping them high.
6. Squeeze your shoulder blades together at the peak of the movement.
7. Slowly extend your arms back to the starting position, maintaining control.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows above your wrists throughout the movement to maximize engagement of the rear deltoids.
• Focus on squeezing your shoulder blades together at the top of the movement for optimal muscle contraction.
• Maintain a neutral spine and avoid arching your back during the exercise.
• Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
• Ensure that your movements are controlled both during the pull and return phases to prevent injury.