Short-Seated Cable Face Pull: A Complete Exercise Guide

The short-seated cable face pull is a powerful addition to your upper body training routine that targets the rear deltoids, trapezius, and upper back muscles while engaging your core for stability. This variation of the traditional face pull adds a unique positional challenge that eliminates common cheating patterns and enhances overall exercise effectiveness.

Watch the video below on how to maximize this exercise.

What Muscles Does the Short-Seated Cable Face Pull Work?

This exercise primarily engages:

• Rear deltoids (posterior shoulders)
• Trapezius muscles (upper and middle)
• Rhomboids
• External rotators of the shoulder
• Core stabilizers (when performed in certain positions)

Equipment Needed

To perform the short-seated cable face pull effectively, you’ll need:

• A cable machine
• A rope attachment
• A box or bench to sit on (adjustable height, ideally 12-14 inches)

Proper Form and Technique

Setting up correctly is crucial for maximizing the benefits of this exercise:

1. Position a box at an appropriate distance from the cable machine
2. Set the cable pulley at a height aligned with your face when seated
3. Attach the rope handle to the cable
4. Sit on the box with feet together (not in a wide stance) to maintain an upright position
5. Grasp the rope with both hands, palms facing each other
6. Use your quadriceps to push yourself back slightly to create tension
7. Pull the middle of the rope toward your face, keeping elbows up
8. Focus on squeezing your shoulder blades together at the end of the movement
9. Control the return to the starting position
10. Repeat for the desired number of repetitions

Benefits of the Short-Seated Position

The seated position offers several advantages over the traditional standing face pull:

1. Improved Position Control: Using your quads to push back on the box helps maintain proper positioning throughout the exercise.
2. Reduced Cheating: The seated position prevents the common tendency to arch through the lower back during face pulls.
3. Targeted Upper Back Engagement: With lower body movement restricted, your rear deltoids, traps, and upper back must do the work.
4. Core Stabilization: Depending on your box height, your abdominal muscles will be engaged to maintain proper posture.
5. Shoulder Health: The controlled movement pattern promotes healthy shoulder function and can help prevent injuries.

Programming Recommendations

The short-seated cable face pull is versatile and can be integrated into your training program in various ways:

• As a Warm-Up: Perform 10-20 repetitions before upper body training to activate the upper back and prepare the shoulders.
• As a Superset: Pair with pressing movements like bench press to balance pushing and pulling patterns.
• As a Finisher: Complete 3-4 sets of 10-20 repetitions at the end of an upper body workout.
• As Prehabilitation: Include regularly in your routine to maintain shoulder health and posture.

Box Height Considerations

The height of your box significantly impacts the exercise difficulty:

• A standard 12-14 inch box works well for most individuals
• Lower box heights increase abdominal engagement and trunk stability requirements
• Choose a height that challenges your mobility while allowing proper form

Common Mistakes to Avoid

1. Using a wide foot stance, which reduces the need for core stability
2. Pulling the rope too low (toward the chest rather than the face)
3. Allowing the elbows to drop during the pulling phase
4. Leaning back excessively to move more weight
5. Failing to fully engage the upper back muscles at the end of the movement

The short-seated cable face pull is an excellent addition to any training program focused on balanced development, shoulder health, and postural improvement. By implementing this exercise with proper form and programming, you’ll build a stronger, more resilient upper body while developing functional strength that transfers to daily activities and other exercises.

Whether you’re a beginner looking to establish good shoulder mechanics or an experienced lifter seeking to enhance upper back development, the short-seated cable face pull deserves a place in your exercise rotation.