Seated Rope Face Pull

Описание: Set-Up/Start Position:

•Sit at a seated cable row station or adjustable pulley with the rope attachment
•Grip the ends of the rope with a neutral grip
•Sit tall with feet planted, core engaged, and a slight lean back—just enough to brace your position without overextending.
•Extend your arms fully in front of you, maintaining tension on the cable.
This is your start position for the tempo.

•Initiate the movement by pulling the rope toward your face, flaring elbows out to the sides and pulling the ends of the rope apart.
•Pause and squeeze your upper back and rear delts as specified in the tempo notes.
•Control the return to the start position, keeping tension and avoiding any torso sway or shrugging.

Tempo Notes

Tempo is a sequence of 4 numbers that describe how to perform each section of the movement:
1st number: Eccentric (stretching) time, as you return the rope to the start.
2nd number: Pause at the top when the rope is near your face.
3rd number: Concentric (shortening) time, as you pull the rope toward you.
4th number: Pause at the bottom when your arms are extended.

Example Tempo:
If the tempo for this exercise is 3111, this would mean:

3 seconds returning the rope to the start (arms extended),
1 second pause
1 second pulling the rope to your face,
1 second pause before the next rep.