The seated face pull is a cable exercise that effectively targets the rear deltoids, rhomboids, and upper trapezius muscles. Using a rope attachment on a cable machine while seated on a mat or pad, you pull the rope towards your face with a neutral grip. Sitting down, you keep your feet flat, knees bent, and core engaged. The exercise involves maintaining your elbows up and out, squeezing your shoulder blades together to ensure maximum contraction of the targeted muscles. This movement is ideal for building upper back strength and improving shoulder stability and posture in a seated position.

The Kneeling Landmine Press is an upper-body exercise that targets the shoulders, triceps, and upper chest. Performed while kneeling, it involves pressing a barbell anchored at one end upwards in a controlled motion. This exercise not only builds strength in the upper body but also engages the core muscles to maintain stability and balance throughout the movement.

Overhead face pull cables with a rope attachment are typically used on a cable machine to target the upper back, rear deltoids, and rotator cuff muscles. The rope is attached to the high pulley of the machine, and the user pulls the rope towards their face while keeping their elbows high and wide, promoting good posture and shoulder health. This variation engages the core muscles, including the abs, more significantly because pulling the cables in an overhead position requires greater stabilization and control from the core to maintain balance and proper form.

The standing 90 degrees shoulder plate raise primarily targets the deltoid muscles of the shoulder. By performing this exercise, you’ll strengthen and develop the anterior (front) and lateral (side) deltoids, which are crucial for shoulder stability and aesthetics. Additionally, this exercise engages the upper trapezius and upper chest muscles to a lesser extent, providing overall upper body conditioning. It’s great for enhancing shoulder strength, improving posture, and supporting shoulder mobility.