Seated face pull
The seated face pull is an excellent exercise to target the shoulder muscles, particularly the rear delts and the muscles of the upper back. Not only can this help build healthier shoulders and better posture, but it can also increase shoulder stability, making it an ideal exercise for any upper-body workout. It is usually performed for moderate to high reps and can be used as part of a dynamic warm-up or in the main part of the workout.
The seated face pull is a great way to work the entire shoulder area and the upper back. It can be used to improve shoulder stability and mobility, as well as help strengthen the muscles of the shoulder and upper back. It can also help improve posture, making this exercise great for anyone looking to improve their overall shoulder health.
To perform the seated face pull, you'll need a cable machine and a rope attachment. Begin seated with your feet flat on the floor and your back straight. Grasp the rope attachment with both hands and pull it towards your face. Make sure to keep your elbows high and your shoulder blades pinched back, and your core engaged. Hold for a few seconds at the top of the movement and then slowly return to the starting position. This exercise can be performed for moderate to high reps, and can be used as part of a dynamic warm-up or as part of the main part of an upper-body workout.
The seated face pull is an excellent exercise to target the muscles of the shoulder and upper back. It can help improve shoulder stability and mobility, as well as build healthier shoulders and better posture. Not only is it easy to perform, but it can also be done with a variety of rep ranges to suit your fitness level. So, if you're looking to improve your shoulder health and strength, the seated face pull is a great exercise to add to your routine.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Cable
Benefits Of This Exercise
- The seated face pull is an excellent exercise to target the muscles of the shoulder and upper back, helping to improve shoulder stability and mobility, as well as build healthier shoulders and better posture.
- It is easy to perform, and can be done with a variety of rep ranges to suit your fitness level.
- The cables provide constant tension on the muscles for maximum effectiveness.
- This exercise can help to build strength and size in the shoulders, traps, and upper back, while also providing a great mind-muscle connection with light to moderate weight.
- It can be used as part of a dynamic warm-up or as part of the main part of an upper-body workout.
Step by Step Instructions For Seated face pull
- Sit on a low pulley row machine with a rope attachment.
- Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
- While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement, your upper arms should remain parallel to the floor. Continue this motion until your hands are almost next to your ears and your elbows are out away from your sides.
- After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. During no part of the movement should the torso move.
- Repeat for the recommended amount of repetitions.
Variation: You can use a straight bar attachment as well or a bench and exercise bands.
Warm Up Tips
- Sit on a low pulley row machine with a rope attachment.
- Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
- While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
- After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
- Repeat for the recommended amount of repetitions.
Variation: You can use a straight bar attachment as well or a bench and exercise bands.
Seated face pull Safety Tips
- Use proper form: Sit with your back straight and your knees slightly bent. Keep your back almost completely vertical and your arms fully extended in front of you.
- Keep your torso stationary: Throughout the movement, focus on keeping your torso still. Avoid any twisting or leaning.
- Engage your shoulder muscles: Lift your elbows and start bending them as you pull the rope towards your neck. Keep your upper arms parallel to the floor.
- Avoid jerking or using momentum: Control the movement and avoid using momentum to pull the rope. This can increase the risk of injury.
- Exhale and inhale properly: Exhale as you pull the rope towards your neck and inhale as you return to the starting position. This can help with proper breathing and stability.
- Start with lighter weights: If you’re new to this exercise, start with lighter weights to ensure proper form and technique. Gradually increase the weight as you become more comfortable and confident.
- Listen to your body: If you feel any pain or discomfort during the exercise, stop immediately. Consult a fitness professional or healthcare provider if needed.
- Include a variety of rep ranges: The seated face pull can be performed for moderate to high reps. Mix up your rep ranges to challenge your muscles and prevent plateau.
- Use appropriate equipment: Use a low pulley row machine with a rope attachment
Incorporating Into Other Workouts
To incorporate the seated face pull into your workouts, you can follow these steps:
1. Set up a low pulley row machine with a rope attachment.
2. Sit on the machine with your back straight and knees slightly bent.
3. Grab the ends of the rope with a palms-down grip, keeping your arms fully extended in front of you.
4. Lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Keep your upper arms parallel to the floor.
5. Continue the motion until your hands are almost next to your ears and your elbows are out away from your sides.
6. Hold for a second at the contracted position, then slowly return to the starting position as you inhale. Make sure to keep your torso stationary throughout the movement.
7. Repeat for the recommended number of repetitions.
You can incorporate the seated face pull into your workout routine in several ways:
1. Dynamic warm-up: Perform a few sets of seated face pulls with light to moderate weight to activate and warm up your shoulder and upper back muscles before moving on to heavier exercises.
2. Superset: Pair the seated face pull with another upper-body exercise, such as dumbbell shoulder presses or bent-over rows, to create a superset. Alternate between the two exercises with minimal rest in between sets to increase the intensity and challenge your muscles.
3. Circuit training: Include the seated face pull as one of the exercises in a circuit workout. Perform a set of seated face pulls