Seated Face Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Face Pull is a cable-based exercise primarily targeting the shoulders, specifically the rear deltoids, while also engaging the upper back, including the trapezius and rhomboids. Performed using a cable machine, this movement helps improve shoulder stability and posture by promoting scapular retraction and external rotation of the shoulder joint. It’s an effective exercise for strengthening the upper back and shoulders, making it a valuable addition to any training routine aimed at enhancing shoulder health and preventing injury.
How to Perform
Set up the cable machine: Attach a rope handle to a high pulley and adjust the seat so that the pulley is positioned slightly above your head when seated.
Sit down and secure your position: Sit on the bench or seat pad with your feet flat on the floor. Keep your torso upright and maintain a neutral spine. Hold the rope with both hands using a neutral grip (palms facing inward).
Start with arms extended: Extend your arms straight out in front of you with a slight bend in your elbows. The rope should be taut, and your hands should be at about eye level or slightly above.
Engage your core and set your shoulders: Brace your abdominal muscles and pull your shoulder blades slightly together and down to stabilize your upper body.
Initiate the pull with your elbows: Begin the movement by pulling the rope toward your face, leading with your elbows rather than your hands. Your elbows should stay high and move out to the sides as you pull.
Pull to face level: Continue pulling until your hands reach either side of your face and your upper arms are parallel to the floor. At this point, your shoulder blades should be fully retracted (squeezed together).
Pause and squeeze: Hold the contraction at the peak of the movement for a brief pause, focusing on squeezing your rear delts and upper back muscles.
Return slowly to starting position: Reverse the movement in a controlled manner, allowing your arms to extend forward until you return to the starting position with tension still on the cable.
Repeat for desired reps: Maintain good posture and controlled motion throughout the set. Avoid using momentum or shifting your torso to complete the reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlling the weight during both the pull and return phases to maximize muscle engagement.
Keep your shoulders down and away from your ears to avoid using your traps too much.
Perform the exercise with a slow tempo to maintain constant tension on the shoulder and upper back muscles.
Use a rope attachment for a better range of motion and to allow for a full squeeze at the peak of the movement.
Keep your chest lifted and your back straight to maintain proper posture and avoid straining your lower back.
Focus on retracting your shoulder blades at the end of the pull to maximize upper back activation.
Don't use excessive weight; choose a load that allows you to perform the movement with good form.
Make sure your elbows are in line with your shoulders and don't drop below your torso.
Avoid jerking the weight or using momentum; make the movement smooth and deliberate for better results.
Keep your wrists neutral throughout the movement to prevent strain and ensure shoulder engagement.
How Not to Perform
Do not use too much weight: Using excessively heavy weights can lead to momentum-based movements, which take the focus off the shoulders and upper back, increasing the risk of injury.
Avoid leaning back: Don’t arch your lower back or lean backward to complete the pull. This reduces the effectiveness of the exercise and can strain your lower back.
Don’t let your elbows drop: Keep your elbows in line with your shoulders at all times. Dropping your elbows too low reduces rear delt activation and places unnecessary stress on your rotator cuffs.
Don’t pull the rope with your hands only: Ensure that your focus is on the rear delts and upper back, not just on pulling with your hands. Initiate the movement by driving your elbows back, not by pulling with your hands.
Avoid letting your shoulders shrug: Do not let your shoulders rise toward your ears during the pull. Keep your shoulders down to avoid over-engaging your traps and ensure the focus stays on the rear delts and upper back.
Don’t rush the movement: Avoid using fast, jerky movements. Perform the exercise slowly and with control to keep constant tension on the target muscles.
Do not flail your arms outwards: Keep your arms in a natural, slightly bent position and aligned with your body. Flailing your arms can cause unnecessary strain on your shoulder joints and reduce muscle engagement.
Don’t forget to engage your core: Failing to brace your core can lead to instability, affecting the overall performance of the exercise and increasing the risk of injury.
Avoid hyper-extending your neck: Don’t strain your neck by tilting it backward as you pull. Keep your neck in a neutral position to maintain alignment and avoid unnecessary tension.
Do not stop the movement at the halfway point: Make sure to complete the full range of motion, pulling the rope all the way toward your face and fully extending your arms to ensure maximum muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
