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Proper form technique 1 grab a rope attachment and set it at upper chest height.
Rope face pulls. This variation is identical to the standing cable rope face pull but you re seated instead. Hold the rope with an overhand externally rotated. Standing face pull the standing face pull is an isolation exercise primarily targeting the rear deltoids traps and upper back. 2 rather than gripping the rope from the top with your palms facing down like most people do instead grip it from underneath with a neutral hammer style grip.
It s rather simple and all you need is an upright seat or an adjustable bench. The face pull which is also referred to as a high row rope pull and rear delt pull is an intermediate level exercise according to the american council on exercise. Full 12 week push pull legs program build muscle strength. Set up the seat in front of the cable pulley and perform the exercise with a rope the same as you would if standing.
Check out the video above to learn perfect face pull form. How to do face pulls the right way. For this version of the exercise you ll need a cable machine with a rope attachment. Seated rope face pull.
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