Cable Seated Face Pull With Rope

1. Attach a rope handle to a high pulley and sit facing the machine on a bench or seat.
2. Grip the rope with both hands, palms facing each other, arms extended in front of you.
3. Brace your core and sit tall with your chest up.
4. Pull the rope toward your face by driving your elbows back and out to the sides.
5. Finish with your hands near your ears and your elbows above shoulder height.
6. Squeeze your shoulder blades together at the end of the pull.
7. Slowly extend your arms back to the starting position under control.

Common Mistakes

• Pulling with the arms instead of the upper back: Using mostly the biceps to bend the elbows in reduces rear delt engagement. Focus on driving the elbows back and squeezing the shoulder blades.
• Letting the elbows drop low: Pulling the rope toward the chest instead of the face shifts the movement into a row. Keep your elbows high, in line with your shoulders.
• Using too much weight: Overloading forces you to lean back and use momentum to move the rope. Drop the load until you can control the full range with strict form.
• Rounding the shoulders forward: Letting your shoulders roll forward at the start reduces the benefit of the exercise. Keep your chest lifted and shoulder blades set before each pull.