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Shoulders

Seated Face Pull

The Seated Face Pull is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rear delts 35%, mid traps 18% and rhomboids 14%.

Level: IntermediateEquipment: CableMulti-joint (compound)

How to do it

  1. Set a pulley at face height when seated and clip on a rope, or use a seated row station with a high cable.
  2. Sit facing the machine, feet flat or braced, and take the rope ends overhand with straight arms.
  3. Sit tall with the chest up and the stomach braced.
  4. Pull the rope toward the face with the elbows high, pulling the ends apart.
  5. Pause with the forearms pointing up, then straighten the arms slowly.

Tips

  • Sitting locks the hips so the upper back and shoulders do the work.
  • Keep the torso still: no rocking back.
  • Keep the elbows at shoulder height at the finish.

Common mistakes

  • Leaning back to move the stack.
  • Pulling to the chin with low elbows.
  • Rounding forward on the return.

Muscles worked by the Seated Face Pull

  • Rear delts Primary35%
  • Mid traps Secondary18%
  • Rhomboids Secondary14%
  • Rotator cuff Secondary10%
  • Side delts Minor8%
  • Lower traps Minor8%
  • Upper traps Minor4%
  • Biceps (long head) Minor3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling a rope to the face combines horizontal abduction, external rotation and scapular retraction: rear delt leads, mid traps and rhomboids retract, and the external rotators of the cuff (infraspinatus, teres minor) turn the arm out.

Seated Face Pull alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Seated Face Pull work?

Mainly the rear delts. The mid traps, rhomboids and rotator cuff assist.

Is the Seated Face Pull good for beginners?

The Seated Face Pull is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Seated Face Pull?

For example the Band Face Pull, Dumbbell Rear Delt Row and Face Pull. They train mostly the same muscles, some with different equipment.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394 (external rotators)

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