13.0K
HEThe seated face pull is a great variation of the traditional face pull because sitting down helps reduce momentum and keeps the focus on your upper back and rear delts.
To set it up, attach a rope handle to a cable machine at about upper chest or face height. Sit on a bench or the floor facing the machine and grab the rope with both hands using a neutral grip. Extend your arms fully so there is tension in the cable.
Sit upright with your chest tall, core engaged, and shoulders relaxed.
From this position, pull the rope toward your face while leading with your elbows. As the rope gets close, allow your hands to separate so the ends of the rope move toward the sides of your face.
At the end of the movement, focus on squeezing your shoulder blades together and contracting your rear delts and upper back.
Slowly return the rope to the starting position while maintaining control and tension in the cable.
Key technique tips:
Keep your torso upright throughout the movement
Lead the pull with your elbows, not your hands
Avoid shrugging your shoulders
Control the return instead of letting the weight pull you forward
The seated face pull is excellent for improving shoulder stability, posture, and upper back strength, making it a valuable exercise for anyone who lifts weights regularly.
Strong upper back. Stable shoulders. Better posture.
#facepull #upperbacktraining #rear delts #shoulderstability #strengthtraining 💪
@herbodyblueprinthq
