Cable Seated Rope Face Pull
Shoulders ·Cable ·Beginner
Muscles worked
Shoulders
How to do Cable Seated Rope Face Pull
- Set the pulley above head height and attach a rope, then sit on a bench facing the cable stack.
- Grip the rope with palms facing each other and arms extended forward at eye level with cable tension.
- Sit tall with feet planted, brace your core, and start with no slack in the cable.
- Pull the rope toward your forehead with elbows flaring wide and high, leading with the upper arms.
- Separate the rope ends and squeeze the rear delts and upper back hard at the end of the pull.
- Slowly let the rope travel back to the start over 2 seconds and repeat for 12 to 20 reps.
Track Cable Seated Rope Face Pull in Coach JI
Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.
Start freeMore shoulders exercises
- cable seated shoulder internal rotation · Cable
- Cable Shoulder Press · Cable
- cable standing cross-over high reverse fly · Cable
- cable standing rear delt row (with rope) · Cable
- cable standing shoulder external rotation · Cable
- cable supine reverse fly · Cable
- cable upright row · Cable
- Car Drivers · Barbell