Cable Seated Face Pull (with rope) exercise animation (Male)

Cable Seated Face Pull (with rope)

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable seated face pull (with rope) is a shoulder exercise that primarily targets the rear (posterior) deltoids, with the rhomboids, middle and lower trapezius, and the rotator cuff external rotators (infraspinatus and teres minor) assisting. Performed seated facing a cable machine with the pulley at face height, it strengthens the often-neglected back of the shoulders and is one of the best movements for improving posture and long-term shoulder health.

How to do the Cable Seated Face Pull (with rope)

  1. 1Attach a rope to a cable pulley and set the pulley to face or upper-chest height. Sit facing the machine with your feet planted and your torso upright.
  2. 2Grip the rope with a neutral (palms-facing-in) grip, holding one end in each hand with your thumbs pointing back toward you.
  3. 3Extend your arms toward the pulley and let the weight gently stretch your shoulder blades forward, keeping your chest up and core braced.
  4. 4Pull the rope toward your face, leading with your elbows and flaring them out and up so your upper arms stay roughly parallel to the floor.
  5. 5As the rope nears your face, separate your hands and rotate them back, externally rotating at the shoulders so your knuckles finish facing the ceiling.
  6. 6Squeeze your shoulder blades together at the end position and hold for a brief pause without shrugging your traps.
  7. 7Reverse the motion under control, letting your arms extend fully and your shoulder blades reach forward again.
  8. 8Complete your reps, then return the weight to the stack with control.

Form tips

  • Lead the pull with your elbows, not your hands, so the rear deltoids and mid-back drive the movement instead of the biceps.
  • Keep your torso still and upright — avoid rocking backward to swing the weight up.
  • Use a lighter weight than you'd expect and focus on a clean external rotation at the end of each rep; this is a control exercise, not a max-strength lift.
  • Aim the rope toward your forehead or eyes and keep your upper arms parallel to the floor to bias the rear delts and rotator cuff.

Common mistakes

  • Using too much weight, which forces you to shrug and lean back so momentum replaces the rear-delt and rotator-cuff work the exercise is meant to train.
  • Pulling with the elbows dropped low, which turns the movement into a row for the lats instead of targeting the rear deltoids and upper back.
  • Skipping the external rotation at the end, losing the shoulder-health benefit that sets the face pull apart from a standard row.
  • Jerking the weight and letting it yank your arms forward on the return, which kills tension and stresses the shoulder joint.

Frequently asked questions

What muscles does the cable seated face pull work?

It primarily works the rear (posterior) deltoids, with the rhomboids, middle and lower trapezius, and the rotator cuff external rotators (infraspinatus and teres minor) assisting.

What is the face pull good for?

It builds the back of the shoulders and upper back, which most pressing-heavy programs under-train. That balance improves posture and supports healthier, more stable shoulders.

How many sets and reps should I do?

Because it's a control and posture exercise, use higher reps with lighter weight — about 3 sets of 12 to 20. Prioritize a clean squeeze and external rotation over heavy loading.

Where should I feel the cable face pull?

You should feel it across the back of your shoulders and between your shoulder blades. If you feel it mainly in your lower back or biceps, lighten the load and lead with your elbows.

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