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Exercise preview

Cable seated rope face pull

Beginner10 repsNo jumping

Muscles worked

ShouldersRear shoulders

You need

Cable machine

How to do it

  1. Sit facing cable and hold rope with palms facing each other, arms extended.
  2. Pull rope toward upper face while flaring elbows outward.
  3. Squeeze rear delts and mid-traps, then slowly return to start.