How to do the Seated Cable Face Pull
Step by step
- Attach a rope to a pulley set at about face height and sit or kneel facing it.
- Hold one end of the rope in each hand with your thumbs pointing back.
- Pull the rope toward your forehead, spreading the ends apart as you pull.
- Rotate your knuckles back so your hands finish beside your ears, elbows high.
- Extend your arms back out slowly under control.
The thing people get wrong
Pull to your face, not your chest, and keep the elbows high. Dropping the elbows turns it into a row and skips the rear delts.
Coaching cue
Keep your torso upright; do not lean back to drag the rope in.
Make it easier or harder
- Harder: Hold the end position for two seconds on each rep.
Muscles worked
- Primary: Rear delts, Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.