Quick Answer
Seated Face Pull is a beginner strength exercise that targets your shoulders and upper back. It uses a cable. Sit low pulley row machine, rope attached.
Video Tutorial
How to Perform the Seated Face Pull
- 1
Sit low pulley row machine, rope attached.
- 2
Grasp rope ends overhand.
- 3
Sit tall, back straight, arms extended.
- 4
Pull rope towards face/neck.
- 5
Keep elbows high, flare out.
- 6
Retract shoulder blades, externally rotate shoulders.
- 7
Squeeze upper back.
- 8
Slowly return to start.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Seated Face Pull isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Seated Face Pull work?
The Seated Face Pull primarily works your shoulders and upper back. Secondary muscles include the biceps, middle back and traps.
What equipment do I need for the Seated Face Pull?
The Seated Face Pull needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Face Pull suitable for beginners?
Yes. The Seated Face Pull is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Seated Face Pull should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Seated Face Pull every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and upper back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.