Seated Face Pulls

This is a great exercise for your rear delt muscles that can be done standing, sitting at the low row cable or sitting on the floor as demonstrated in this video.


  1. Facing a high pulley with a rope or dual handles attached, and moderate weight selected in the stack. (I am pulling 35lbs on a dual pulley cable in this video)
  2. Sit on the floor, grabbing the attached handles/rope and lean back 45 degrees.
  3. Pull the weight directly towards your face, separating your hands as you do so.
  4. Perform recommended repetitions.

Tip: Focus on keep your core tight and your body as stable as possible; avoid excessive swaying while pulling.


Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC

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