Cable Seated Face Pull

Instructions for proper form

Start by sitting on the floor with your legs extended in front of you and your back straight. Attach the cable to the pulley and set it at upper chest level. Grasp the cable handles with a neutral grip (palms facing each other) and pull the handles towards your face, leading with your elbows. Keep your elbows high and squeezed in towards your body while maintaining a straight back. Slowly return to the starting position, ensuring to control the movement throughout, and repeat for the desired repetitions.

Common mistakes to avoid

Avoid using too much weight, as this can lead to poor form. Do not let your elbows drop below your shoulders, and avoid leaning back while pulling the cable. Additionally, don’t rush the movement; ensure each rep is controlled and deliberate.

Benefits

Specific benefits of the exercise

Cable Seated Face Pulls primarily target the posterior deltoids and upper back, improving shoulder stability and posture.

Expected results and timeframe

With consistent practice, you should notice improved shoulder strength and stability within 4 to 6 weeks. As your technique and muscle engagement improve, you will likely experience enhanced upper body aesthetics as well..

Who this exercise is best for

This exercise is suitable for novice trainees, individuals focused on shoulder health, athletes looking to improve upper body strength, and those wishing to correct posture deficiencies.

Scientific studies supporting its effectiveness

Research indicates that face pulls activate the posterior deltoids effectively, and studies show they can lead to improved shoulder stability and injury prevention. They are frequently recommended by physical therapists for strengthening the rotator cuff muscles.

Variations

Beginner modifications

Beginner modifications can include using lighter weights or a resistance band instead of the cable machine. Additionally, perform the exercise standing or seated on a bench for stability, if floor seating is uncomfortable.

Advanced progressions

Advanced variations may include increasing the weight, performing face pulls on one arm (single-arm face pull), or adding an isometric hold at the end of the movement to enhance muscle engagement.

Integrations

Complementary exercises

Complementary exercises include band pull-aparts, bent-over rows, and external shoulder rotations to further strengthen the shoulder girdle and upper back.

Super set recommendations

Superset with exercises such as bench press or overhead press to target different aspects of upper body strength and create a balanced workout.

Sample workout routines

Sample workout: 1. Cable Seated Face Pull: 3 sets of 12 reps 2. Dumbbell Bench Press: 3 sets of 10 reps 3. Bent-over Dumbbell Row: 3 sets of 12 reps.

Exercise combinations

Combine with pulling movements like lat pulldowns or seated rows to effectively target both sides of your upper body.

Best time to do this exercise in your workout

Perform this exercise towards the end of your upper body workout, after compound lifts like presses and rows, when your muscles are still engaged but not fatigued.