Seated Face Pull
Seated face pulls for a steadier execution and cleaner isolation. It works mainly the rear deltoid and rotator cuff, with help from the trapezius and lateral deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Seated Face Pull
- Sit on a bench facing the cable with the rope set at face height; take both ends with an overhand grip, arms straight, cable tight.
- Pull the rope towards your forehead with the elbows high and out to the sides, pulling the ends apart as they reach your head.
- Finish with the hands beside your ears and the shoulder blades squeezed; hold for a second.
- Return slowly with straight arms. Sitting removes the option of leaning back, so if the rope won't reach your face, lower the weight.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
| Secondary | Lateral deltoid | Deltoideus medialis |
Muscle data from StrengthLog.
Why do it
- Rear delts and the small stabilisers around the blade
- Counterweight to pressing and to sitting
- Cheap to recover from — usable every session
How Flawless ranks Seated Face Pull
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Seated Face Pull by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Seated Face Pull work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius and lateral deltoid.
How do you do Seated Face Pull?
Sit on a bench facing the cable with the rope set at face height; take both ends with an overhand grip, arms straight, cable tight. Pull the rope towards your forehead with the elbows high and out to the sides, pulling the ends apart as they reach your head. Finish with the hands beside your ears and the shoulder blades squeezed; hold for a second. Return slowly with straight arms. Sitting removes the option of leaning back, so if the rope won't reach your face, lower the weight.
How does Flawless rank Seated Face Pull?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.