Seated Face Pull

Seated Face Pull targets the rear deltoids and upper-back stabilizers by pulling toward the face with the elbows high and the shoulders controlled.

Primary muscle

Shoulders

Primary musclesPosterior deltoids, Rhomboids, Middle trapezius

Secondary musclesInfraspinatus, Teres minor, Lower trapezius

Equipment

Strength Machine

How to perform Seated Face Pull

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Seated Face Pull, sit tall facing the cable anchor and hold one end of the rope in each hand with the arms extended around face height; draw the shoulders away from the ears.
Keep the wrists aligned with the forearms and the rib cage stacked over the pelvis.
Pull the rope toward the face as the elbows bend and travel outward without shrugging the shoulders.
Finish with the rear shoulders working and the shoulder blades controlled, not aggressively pinched.
Return the arms slowly without letting the load pull the shoulders forward.

Keep the neck relaxed and move from the rear shoulder rather than elevating the shoulder blades.

Let the elbows bend as the rope approaches the face, then extend them smoothly on the return without dropping the shoulders.

Keep the chest support or hip hinge still and reduce the load if the torso moves.

Finish when the rear deltoids are shortened without forcing the shoulders into an aggressive pinch.

Shrugging to lift: Keep the neck relaxed and move from the rear shoulder rather than elevating the shoulder blades.
Using trunk momentum: Keep the chest support or hip hinge still and reduce the load if the torso moves.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Seated Face Pull: Hold a stable support or use an easier setup while learning the movement.

Place Seated Face Pull after compound upper-body work; any warm-up use should stay light and focused on control rather than fatigue.

Use two or three times per week while counting rows and other rear-shoulder work.

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Use Seated Face Pull after Incline Dumbbell Chest Press or Seated Dumbbell Shoulder Press.
Pair it with Seated Dumbbell Lateral Raises for a focused shoulder accessory block.

Scale the movement