#Face Pull Upper Back

The seated face pull is a great variation of the traditional face pull because sitting down helps reduce momentum and keeps the focus on your upper back and rear delts. To set it up, attach a rope handle to a cable machine at about upper chest or face height. Sit on a bench or the floor facing the machine and grab the rope with both hands using a neutral grip. Extend your arms fully so there is tension in the cable. Sit upright with your chest tall, core engaged, and shoulders relaxed. From this position, pull the rope toward your face while leading with your elbows. As the rope gets close, allow your hands to separate so the ends of the rope move toward the sides of your face. At the end of the movement, focus on squeezing your shoulder blades together and contracting your rear delts and upper back. Slowly return the rope to the starting position while maintaining control and tension in the cable. Key technique tips: Keep your torso upright throughout the movement Lead the pull with your elbows, not your hands Avoid shrugging your shoulders Control the return instead of letting the weight pull you forward The seated face pull is excellent for improving shoulder stability, posture, and upper back strength, making it a valuable exercise for anyone who lifts weights regularly. Strong upper back. Stable shoulders. Better posture. #facepull #upperbacktraining #rear delts #shoulderstability #strengthtraining 💪

Face pulls aren’t just ONE exercise ❌ Your pulling angle completely changes which muscles you train 🎯💪 Here are 3 powerful variations you need in your workouts 👇🔥 👉 Pull Toward Shoulders 🎯 Rear delts (Primary) 🎯 Mid traps 🎯 Rhomboids 💪 Perfect for balanced shoulders, posture & upper-back strength 🔥 👉 Pull Toward Face 🎯 Rear delts (Strong Activation) 🎯 Rotator cuff muscles 🎯 Mid & lower traps 🛡️ Great for shoulder health, stability & injury prevention ✅ 👉 Pull Above Head 🎯 Lower traps 🎯 Upper traps 🎯 Rear delts (Upper Fibers) 🎯 Shoulder stabilizers ⬆️ Improves overhead strength, control & athletic performance ⚡💪 🎁 Bonus Tip: Pull with your elbows, not your hands 🤝 Keep your chest up 🧍‍♂️ shoulders down ⬇️ and control every rep 🧠🔥 💾 Save this reel so you know EXACTLY which face pull variation to use in your next workout 💪📌🔥 #gym #gymgirl #backworkout #exercise #fitness

Face pulls aren’t just for rear delts, they work the entire upper back, including rhomboids and traps. I find kneeling face pulls offer better stability, but you could also use a bench for extra support if needed. Focus on keeping your elbows up and pull your hands toward your ears. This helps maximize engagement and keeps the movement smooth and controlled for the best results! Another variation to hit your rotator cuffs more would be to add extra external rotation during the pull; Pull the rope slightly upward and outward Flare your elbows and end in a “W” shape Hands finish above elbows.

Cable face pull 3 variations. 1. Face pull is are a strength training exercise pull the rope to the head primarily targeting the rear deltoids, which are the muscles located at the back of the shoulders. 2. Face pull is a strength training exercise pull the rope to the eye will target the upper back muscles. 3. The chest pull is an exercise primarily the lats muscles.

🔥 Face Pull: Traps or Rear Delts? It’s All About Elbows 💪@appyoucan Cable face pulls aren’t just a shoulder exercise — they’re a precision movement. Your elbow path and scapular control determine whether the load shifts toward the rear delts or the upper traps. • Elbows wide and level → more rear delt focus • Slight elevation with strong scapular squeeze → more upper trap activation Small adjustments. Big difference in muscle engagement. Train with intention — not just movement. Goal: Hypertrophy & Posture Balance 3–4 Sets 12–15 Reps Slow controlled tempo 1–2 second squeeze at contraction Per Week: 2–3 times per week (ideally on upper body or pull days) Rest: 45–60 seconds between sets Don’t just pull the rope. Pull with purpose. Save this and come back stronger. 🔥

Not confident in your face-pulls? I gotchu 🫶 This exercise is amazing for improving shoulder & rotator cuff health. But it’s also one that’s not as intuitive. Here are my best form cues to help optimise your movement: ⭐️ Grip the rope with a reverse grip - ends of the rope should face you as you pull. ⭐️ Set the cable height above your head height so you are pulling from a high position rather than low. ⭐️ Think of pulling to your forehead and outwards from your ears. ⭐️ Make sure your shoulders are depressed away from your ears and externallly rotated. ⭐️ Think of pulling into a double bicep flexed pose! 💪💪 Note: there are more ways than one to perform this exercise, but these are some tips to help better target your posterior delts and strengthen your shoulders. #gymtips #facepull #shoulderworkout #pullday #gymmotivation #exercisetips #formtips #strongshoulders

Perfect Face Pull for Stronger Shoulders & Upper Back 💪 One of the best exercises for rear delts, upper back, and shoulder health. ✔️ Set the cable around face height ✔️ Pull the rope toward your face ✔️ Lead with your elbows, not your hands ✔️ Separate the rope at the end of the pull ✔️ Squeeze your rear delts and upper back Keep your chest tall and control the movement. Avoid using momentum and focus on the squeeze. Save this for your next upper body workout. 🎥 @arielyu.fit #weightlifting #gymlife #gains #workout #shoulders

POV: You never skip face pulls 💪 I’ve been doing these throughout my whole strength journey and I genuinely don’t think I’ll ever stop 🤍 Because a strong back does EVERYTHING: ✨ Better posture ✨ Stronger shoulders ✨ And that SNATCHED waist How I do them: • I do them seated for more stability • Elbows high • Pull the ropes to forehead level • Squeeze for 1 sec • Slow and controlled reps Add these to your upper body workout! 3 sets of 12-15 reps 🫶 If you want more “lean and strong” training ideas like this.. Drop ya gal a follow along 🤍 #FacePulls #BackDayWorkout #UpperBodyTraining #StrongNotSkinny #GymGirlsUK

ONE MACHINE. 3 MUSCLE TARGETS. ⚡ Most people train without really knowing what they’re working… then wonder why progress stalls. Same machine. Different setup. Completely different muscles 👇 🔹 Variation 1 Torso upright, arms slightly away from the body ➡️ Emphasis on rear delts 🔥 💡 Pull in line with your scapula to maximize posterior delt activation 🔹 Variation 2 Wide grip, elbows out, pull toward the upper chest ➡️ Focus on the upper back (traps, rear delts, rhomboids) 💪 💡 Ideal for building upper-back thickness and density 🔹 Variation 3 Torso leaned forward, elbows close, pull low toward the waist ➡️ Full lat engagement 🦅 💡 Perfect for back width and that V-shape look 👉 Grip, elbow path, and torso angle matter more than you think. Change one detail, change the muscle. 🎯 Train with intent or leave progress behind. Work smarter, not just harder. #backworkout #facepulls #fitnesstips #gymtips #musculos

🔸FACE PULLS🔸 ❓Welche Variante bevorzugt Ihr❓ Eine mega gute Übung für den oberen Rücken und die hinteren Schultern! Je nach Ausführung kann man den Fokus verschieben… 🔸FOKUS SCHULTERN: Greift man das Seil von oben und zieht es Richtung Kinn, liegt der Fokus auf das maximale Auseinander- und Zusammenziehen der Schulterblätter. ❗️Damit kannst du eine aufrechte Körperhaltung trainieren bzw. gegen einen Rundrücken vorbeugen. 🔸FOKUS RÜCKEN: Greift man das Seil von unten und zieht es nach außen Richtung Stirn, kommt es vermehrt zu einer Außenrotation im Schultergelenk. Dadurch werden primär die Außenrotatoren beansprucht! ❗️Sehr wichtig für ein gesundes Schultergelenk. Folge @katja_believe für tägliche Motivation, Gym-& Fitnesstipps. 📍Markiere einen Freund für den dies hilfreich ist. Weißt du nicht genau wie du deine Wunschfigur bekommst? Dann meld dich jetzt für ein 1:1 Coaching bei mir an.⬆️Link in meiner Bio⬆️ #facepulls #facepull #shoulderworkout #shoulderexercises #shoulderexercise #backexercises #backexercise #fitnesstips #fitnesstipsforwomen #fitnesstip

🎯🎯REAR DELT CABLE FACE PULL – FIX THESE COMMON MISTAKES💥💪 #gym #reels #fitness #tricep #workout #abs #bicep #shoulsers

Perfect Your Face Pull (Rear Delt Focus) 💪 • Use an underhand grip (thumbs facing you) • Keep your elbows slightly above shoulder height • Pull the rope toward your face — not your chest • As the rope reaches your face, pull it apart • Don’t lean your torso back or use momentum • For better balance, keep one foot slightly in front and one behind • Don’t pull the rope too wide and avoid squeezing your shoulder blades too much • Focus on moving the shoulders to target the rear delts 🔥 Control the movement and feel your rear delts working. 🔥 If you want training and nutrition programs for muscle gain or fat loss: Coaching 1:1 available ✅ send me the word “READY” in DM for more information. #facepull #gymtips #reardelts #workout #personaltrainer