- Attach a rope handle to a cable pulley positioned at chest height.
- Sit on the floor facing the cable machine.
- Hold one end of the rope in each hand.
- Extend your arms fully in front of your body.
- Sit tall with your chest lifted and core braced.
- Keep your legs comfortably extended or slightly bent.
- Pull the rope toward your face.
- Drive your elbows out and back.
- Separate the rope as it approaches your face and squeeze your shoulder blades together.
- Slowly return to the starting position and repeat
PT Will Duru’s Perspective
The cable-seated face pull is one of the best exercises for improving shoulder health, posture, and upper-back strength.
I like this variation because sitting on the floor removes momentum and forces you to focus entirely on the muscles doing the work.
Most people spend a lot of time training their chest and front shoulders, but neglect the rear delts and upper back. Over time, this can contribute to poor posture and shoulder discomfort.
Add cable seated face pulls to your training if you want stronger rear delts, healthier shoulders, better posture, and improved upper-body balance.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Strengthens rear deltoids
- Improves posture
- Supports shoulder health
- Builds upper-back strength
- Strengthens the rotator cuff
- Improves shoulder stability
- Helps balance pressing exercises
Why Train the Rear Delts and Upper Back?
The rear delts and upper back muscles help stabilise your shoulders, maintain posture, and support pulling movements.
Strong rear delts and upper back can help:
- Improve posture
- Support shoulder health
- Reduce muscular imbalances
- Improve pressing performance
- Increase pulling strength
- Improve upper-body stability
- Enhance athletic performance
These muscles are often undertrained compared to the chest and front shoulders, making direct training important.
What Type of Workout Does This Exercise Fit Into?
The Cable Seated Face Pull works well in:
- Shoulder workouts
- Pull workouts
- Upper-body workouts
- Back and shoulder workouts
- Posture-focused programmes
- Strength training programmes
- Injury prevention programmes
- Athletic performance training
This exercise is often used near the end of a workout as a corrective or accessory movement.
Sample Shoulder and Upper Back Workout Programme
Beginner Workout
- Seated Shoulder Press – 3 sets × 10-12 reps
- Dumbbell Lateral Raise – 3 sets × 12-15 reps
- Cable Seated Face Pull | Floor – 3 sets × 15 reps
- Cable Reverse Fly – 3 sets × 15 reps
Intermediate Workout
- Seated Dumbbell Shoulder Press – 4 sets × 8-12 reps
- Dumbbell Lateral Raise – 3 sets × 12-15 reps
- Cable Reverse Fly – 3 sets × 12-15 reps
- Cable Seated Face Pull | Floor – 3 sets × 15-20 reps
- Rope Face Pull – 3 sets × 15-20 reps
12REPS Coach Recommendation
For most people, I would place the Cable Seated Face Pull near the end of a shoulder or pull workout.
A balanced upper-body session could look like:
- Cable Machine Lat Pulldown
- Cable Rope Bent-Over Row
- Seated Shoulder Press
- Dumbbell Lateral Raise
- Cable Reverse Fly
- Cable Seated Face Pull | Floor
This combination develops strength, posture, shoulder stability, and overall upper-body balance.
Frequently Asked Questions
Is the cable seated face pull good for beginners?
Yes. It is easy to learn and excellent for shoulder health.What muscles does the cable seated face pull work?
It primarily targets the rear deltoids, rhomboids, trapezius, rotator cuff, and upper back.Should I go heavy on face pulls?
No. Focus on controlled movement and muscle activation rather than heavy weight.Why sit on the floor?
The floor position reduces momentum and increases focus on the target muscles.How many reps should I perform?
Aim for 12 to 20 repetitions with strict form and controlled movement.
