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

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Set up for Seated Face Pull

Prepare the strength machine

Adjust the seat, back pad, and movement arm so the machine pivot aligns with the joint being trained.
Insert the weight pin fully and test the start/stop mechanism with a light load.

Position yourself for Seated Face Pull

Sit tall with both feet supported and align the working joint with the handle, pad, or pulley before applying resistance.
Set the chest or trunk support first, then confirm that the arms can move without the neck tensing or the shoulders rolling forward.

Choose and verify the starting level

Use a conservative load for the first set of Seated Face Pull. You should be able to pause at the hardest position without changing the intended joint path.
Perform one slow rehearsal repetition and change the setup if the equipment shifts, the range causes pain, or the target position cannot be maintained.

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.

Set the chest, trunk, and arm position for Seated Face Pull, then draw the shoulders away from the ears.
Take a rope end in each hand and begin with the arms extended around face height.
Move the elbows or hands outward and back while maintaining the intended elbow angle.
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.

Common Seated Face Pull mistakes

These are the form changes most likely to move work away from the target muscles or make the repetition harder to control.

Shrugging to lift

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

Changing the elbow angle

Maintain the intended bend so the movement remains a fly, face pull, or Y raise instead of becoming a row.

Using trunk momentum

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

Over-squeezing the shoulder blades

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

When to modify or choose another exercise

Reduce the resistance, range, lever length, or balance demand if Seated Face Pull cannot be completed without compensation.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Use a neutral grip, shorter range, or supported variation when the shoulder feels pinched; avoid working through pain or a recent restriction from a clinician.

Programming guide

How to use Seated Face Pull in a training program

Use Seated Face Pull as accessory work after larger compound exercises, or earlier only when its target action is the session's priority.

Where it fits in a session

Use Seated Face Pull after larger compound movements, or earlier only when its target action is the workout's main priority.

How often to use it

Use one to three times per week and count the work alongside compound exercises that train the same muscles.

Starting rep ranges by goal

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
Local endurance	2–3	15–25	45–90 sec	Stop before range or joint position changes

How to progress it

Add controlled repetitions within the selected range before increasing resistance. For unilateral work, progress each side according to the weaker technically sound performance.

Pairing and sequencing

Superset with a non-competing accessory when both exercises can keep their intended joint paths.
Do not add isolation volume without counting the work already received from compound lifts.

Coach's notes

Program 2–4 sets of 8–15 controlled repetitions; 12–20 repetitions can also suit lighter isolation and rotator-cuff work.
Rest 45–90 seconds, extending the interval if fatigue changes joint position or the intended muscle action.
Add repetitions before load and count these sets toward the weekly volume already supplied by compound exercises.

Scale the movement