Exercise guide
Cable Seated Face Pull With Rope
- Beginner
- Compound
- Rep-based
- Shoulders
This compound pulling movement targets the posterior deltoids, trapezius, and rhomboids to improve posture and shoulder stability. By performing this seated, you minimize lower body momentum, allowing for better isolation of the upper back and biceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in front of a cable machine and set the pulley to upper-chest or eye level.
- Attach a rope handle to the pulley and sit on the bench facing the machine with feet planted firmly.
- Grasp the rope with an overhand grip (palms facing down or inward) and scoot back until your arms are fully extended and the weight stack is engaged.
- Sit tall with a neutral spine, retracted shoulders, and a slight bend in the knees.
How to do it
- Pull the rope directly toward your forehead while simultaneously pulling the ends of the rope apart.
- Exhale as you pull, ensuring your elbows stay high and flare out to the sides, level with your ears.
- Squeeze your shoulder blades together at the peak of the movement and hold for one second.
- Inhale as you slowly return the rope to the starting position using a controlled 3-second tempo.
Form checklist
- Keep your elbows higher than your wrists throughout the entire range of motion.
- Maintain a vertical torso; do not lean back or use momentum to pull the weight.
- Keep your chin tucked and head still; do not reach forward with your neck to meet the rope.
- Ensure the movement is driven by the shoulders and elbows, not just the hands.
Pro tips
- Focus on the 'pull apart' cue to maximize posterior delt engagement and external rotation of the humerus.
- Think about 'showing your biceps to the mirror' at the end of the rep to ensure proper shoulder rotation.
Make it harder
- Pause for 3 seconds at the peak contraction to increase time under tension for the postural muscles.
- Perform a 'drop set' by reducing the weight by 30% immediately after reaching failure and continuing for more reps.
Frequently asked
- What muscles does the cable seated face pull with rope work?
- The cable seated face pull with rope primarily targets the trapezius, and also works the lats, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the cable seated face pull with rope?
- The cable seated face pull with rope uses cable and rope.
- Is the cable seated face pull with rope good for beginners?
- Yes. The cable seated face pull with rope is a beginner-friendly movement and a strong foundation to build on.