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Illustration of the Seated Cable Face Pull: Sitting takes the legs out of it - elbows high and wide the whole set.
isolation · Horizontal Pull

Seated Cable Face Pull

Seated Cable Face Pull is an isolation horizontal pull movement for shoulders, using Seated Row Machine and Rope Attachment. It also works traps and back. 3 sets of 15-20, 1 min rest.

Primary muscle
Shoulders
Equipment
Seated Row Machine and Rope Attachment
Difficulty
Beginner
Sets and reps
3 × 15-20
Rest
45s
Force
pull

How to do it

  1. 1
    Set up

    Rope on the seated row's pulley, sit tall, arms out front at chest height.

  2. 2
    The cue that matters

    Sitting takes the legs out of it - elbows high and wide the whole set.

  3. 3
    Work it

    3 sets of 15-20, resting about 1 minute between them.

Muscles worked

Shoulders does most of the work. Traps and back take the rest.

Shoulders exercisestrapsback