Cable Seated Face Pull

Cable Seated Face Pull Instructions

Starting Position:
1. Sit on the floor or a bench in front of the cable machine.
2. Adjust the pulley height to about chest level.
3. Attach a rope or handle to the pulley.
4. Grasp the rope/handle with both hands, palms facing each other.
5. Sit down with your legs extended in front of you; you can bend your knees slightly for comfort.
6. Lean back slightly while keeping your back straight, and engage your core.

**Movement 1. Begin with your arms extended in front of you, holding the rope/handle. This is your starting position.
2. Exhale and pull the rope towards your face, keeping your elbows high and flaring them out to the sides.
3. Squeeze your shoulder blades together as you pull, ensuring that your hands move to either side of your face.
4. Pause for a moment at the peak of the movement, feeling the contraction in your upper back and shoulders.
5. Inhale and gradually extend your arms back to the starting position, controlling the movement to avoid using momentum.
6. Repeat for the desired number of repetitions.

Tips:
- Keep your movements slow and controlled.
- Avoid leaning back excessively; maintain an upright posture.
- Adjust the weight on the cable machine to ensure it’s manageable while still challenging.
- Ensure your elbows remain above your wrists throughout the pull.