Exercise guide
Cable Sitting Bench Face Pull With Rope
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This seated variation provides a stable base to isolate the posterior deltoids and upper traps, reducing body sway and lower back compensation compared to the standing version. It is highly effective for improving shoulder health and posture by strengthening the external rotators.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench 3-4 feet in front of a cable machine and set the pulley to eye level.
- Attach a long rope handle to the pulley.
- Sit at the end of the bench facing the machine with your feet planted wide for a stable base.
- Grasp the rope with an overhand grip (thumbs pointing toward you) and sit tall with a neutral spine.
How to do it
- Pull the rope toward your forehead while simultaneously pulling the ends of the rope apart.
- Exhale as you pull, driving your elbows back and out until they are slightly behind your shoulders.
- Squeeze your shoulder blades together at the peak of the movement for one second.
- Inhale as you slowly extend your arms back to the starting position with a 2-3 second controlled tempo.
Form checklist
- Keep your torso upright and avoid leaning back to use momentum.
- Ensure your elbows remain higher than your wrists throughout the entire range of motion.
- Maintain a neutral neck; do not reach forward with your chin to meet the rope.
- Keep your chest lifted and shoulders depressed away from your ears.
Pro tips
- Think about 'showing your palms' to the wall behind you at the end of the movement to maximize external rotation of the humerus.
- Initiate the movement by pulling with your elbows rather than your hands to better engage the rear deltoids.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction while actively trying to pull the rope ends further apart.
- Perform the eccentric phase with a 4-5 second count to maximize time under tension.
Frequently asked
- What muscles does the cable sitting bench face pull with rope work?
- The cable sitting bench face pull with rope primarily targets the trapezius, and also works the biceps and rhomboids as secondary muscles.
- What equipment do you need for the cable sitting bench face pull with rope?
- The cable sitting bench face pull with rope uses cable.
- Is the cable sitting bench face pull with rope good for beginners?
- The cable sitting bench face pull with rope is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.