Shoulders
Cable pull
Cable face pulls - seated
Face pulls for rear delts, traps and healthy shoulders.
Setup
Adjust cable to face height and attach a rope.
Sit on the bench or seat, feet flat on the floor, back upright.
Grip the rope in a neutral grip, thumbs pointing up.
Lift your chest, set shoulder blades back and down.
Brace core, keep spine neutral, arms fully extended forward.
Execution
Pull the rope toward your face. Target point: middle of nose and forehead.
Lead elbows far out and up, upper arms remain roughly at shoulder height.
In the end position, pull shoulder blades tightly together and pull hands past the side of your head: "spread" the rope.
Slowly release the rope forward, extend arms, let shoulder blades glide forward in a controlled manner.
Breathing: Exhale when pulling in, inhale when returning.
