Seated Face Pull

enums.exercise_tag.STRENGTHenums.exercise_tag.PULLenums.exercise_tag.REHABenums.exercise_tag.FUNCTIONAL

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Seated Face Pull is an upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.

exercise_detail.how_to_perform

Set the cable machine to a high pulley position and attach a rope handle.
Sit on a bench facing the cable machine with your feet flat on the floor.
Grasp the rope with both hands using an overhand grip, palms facing down.
Lean back slightly and ensure your back is straight and core engaged.
Pull the rope towards your face, leading with your elbows and keeping them high.
Squeeze your shoulder blades together at the peak of the movement.
Slowly extend your arms back to the starting position, maintaining control.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Keep your elbows above your wrists throughout the movement to maximize engagement of the rear deltoids.
Focus on squeezing your shoulder blades together at the top of the movement for optimal muscle contraction.
Maintain a neutral spine and avoid arching your back during the exercise.
Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.
Ensure that your movements are controlled both during the pull and return phases to prevent injury.

exercise_detail.common_mistakes

Using too much weight, leading to momentum-based movement instead of controlled execution.
Allowing the elbows to drop below shoulder height, reducing engagement of the rear deltoids and upper back.
Pulling the rope too far towards the chest, causing excessive internal shoulder rotation.
Engaging the traps instead of focusing on the rear deltoids and rhomboids.
Leaning back excessively, which shifts focus away from the target muscles.
Failing to keep a neutral spine, resulting in poor posture and reduced effectiveness.
Not retracting the shoulder blades fully, limiting the range of motion and muscle activation.
Allowing the wrists to bend excessively, which can lead to discomfort or strain.