Cable Seated Rope Face Pull

Also known as: Seated Face Pull, Seated Rope Face Pull, and Seated Cable Face Pull

Anton YefanovUpdated October 10, 2026

Cable Seated Rope Face Pull demonstration, with the shoulders highlighted

The cable seated rope face pull is a high-pulley pulling exercise performed sitting on a bench with a rope attachment. The seated position locks out the lower body and prevents users from leaning or rocking, which forces the rear delts and upper back to do all the work. The rope lets the hands separate at the end of the pull for a deeper contraction than a straight bar allows.

How to do the Cable Seated Rope Face Pull

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.

Muscles worked

The cable seated rope face pull works the rear delts, with the upper back muscles that pull the shoulder blades together working alongside them. Pulling the rope toward your forehead with the elbows high and wide moves the upper arm straight back in line with the shoulders, which is horizontal abduction, the rear deltoid's main job.

The rear delts work hardest at the end of the pull, when the rope ends separate and the elbows travel behind the body. That is also where the rotator cuff turns the upper arm outward and the mid traps and rhomboids squeeze the shoulder blades back. Keeping the elbows at or above shoulder height keeps the focus on the rear delts; letting them drop turns it into a row for the lats. Sitting down removes leg drive and body sway, so the shoulders cannot cheat the weight back with momentum.

Primary:: Shoulders

Why train it

Isolates the rear delts in a locked-in seated position.
Reinforces healthy shoulder posture for desk workers and lifters.
Strengthens the small stabilizers around the shoulder blade for joint health.

Common mistakes

Pulling the rope toward the chin or chest, which turns the lift into a row.
Letting the elbows drop, swapping rear-delt work for biceps engagement.
Rounding the upper back as you pull, hiding the mid-back contraction.
Loading too heavy and shrugging the traps up, hiding the rear delts under upper-trap dominance.

Frequently asked questions

What equipment do I need for the Cable Seated Rope Face Pull?

Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.

Is the Cable Seated Rope Face Pull suitable for beginners?

Yes. The Cable Seated Rope Face Pull is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.

Can I do the Cable Seated Rope Face Pull at home?

Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.

How many sets and reps of the Cable Seated Rope Face Pull should I do?

Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.

What are good alternatives to the Cable Seated Rope Face Pull?

Band High Face Pull, Dumbbell Upright Row, and Reverse Pec Deck train the same primary muscles as the Cable Seated Rope Face Pull. Pick whichever one suits the equipment in front of you.