Cable Seated Rope Face Pull

A seated rope face pull that removes body english and isolates the rear delts and upper back.

Shoulders Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Side delts

Secondary

none

Step by step

Set the pulley above head height and attach a rope, then sit on a bench facing the cable stack.
Grip the rope with palms facing each other and arms extended forward at eye level with cable tension.
Sit tall with feet planted, brace your core, and start with no slack in the cable.
Pull the rope toward your forehead with elbows flaring wide and high, leading with the upper arms.
Separate the rope ends and squeeze the rear delts and upper back hard at the end of the pull.
Slowly let the rope travel back to the start over 2 seconds and repeat for 12 to 20 reps.

Log your sets. After a few weeks you will see whether it is moving. Free.