When it comes to building the upper body, most people tend to focus on typical exercises such as bench presses, bicep curls, and push-ups. While these are certainly effective in developing strength and size, they tend to neglect some of the smaller, stabilizing muscles of the upper back and shoulders. This is where seated cable face pulls come in.
What Are Seated Cable Face Pulls?
Seated cable face pulls are an exercise that targets the rear deltoids, upper back, and rotator cuff muscles. It involves sitting on a bench with a cable machine in front of you, grabbing the cable attachment with both hands, and pulling it towards your face while keeping your elbows high and wide.
How to Do Seated Cable Face Pulls
Here are the steps to perform seated cable face pulls:
- Attach a rope or handle to a cable machine at chest height.
- Sit on a bench facing the machine and grab the rope or handle with both hands.
- Keeping your elbows high and wide, pull the rope towards your face while squeezing your shoulder blades together.
- Pause briefly at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of reps and sets.
Benefits of Seated Cable Face Pulls
Seated cable face pulls offer several benefits, including:
- Improved upper back and shoulder posture
- Increased strength and size of the rear deltoids
- Better shoulder stability and injury prevention
- Improved performance in other upper body exercises
- Reduced risk of shoulder impingement
Variations of Seated Cable Face Pulls
There are several variations of seated cable face pulls that you can try, such as:
- Using a rope or handle attachment
- Performing the exercise standing up
- Using different hand positions
- Performing the exercise with one arm at a time
Precautions and Tips
Here are some precautions and tips to keep in mind when performing seated cable face pulls:
- Start with a light weight and focus on proper form before increasing the weight.
- Keep your elbows high and wide throughout the movement to target the rear deltoids.
- Avoid pulling the rope too close to your face to prevent neck strain.
- Don't use momentum to complete the movement - focus on a slow and controlled motion.
- Take a break if you experience any pain or discomfort.
Conclusion
Seated cable face pulls are a highly effective exercise for developing the upper back and shoulder muscles that are often neglected in traditional upper body workouts. By incorporating this exercise into your routine, you can improve your posture, reduce your risk of injury, and enhance your overall upper body strength and size.