Cable Seated Face Pull (Rope)
Expert Advice
Maintain an upright posture and avoid leaning back as you pull, to ensure proper engagement of the shoulder muscles.
How-to-do Steps
- Sit down at the cable machine with the rope attachment set to upper chest height.
- Grasp the rope with both hands, palms facing each other.
- Pull the rope towards your face, separating your hands as you do so.
- Pause briefly at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Seated Face Pull (Rope) primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Seated Face Pull (Rope) work?
Cable Seated Face Pull (Rope) primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Face Pull (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Seated Face Pull (Rope) suitable for beginners?
Cable Seated Face Pull (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
