Cable Lying Face Pull

Muscles worked

Setup

1. Position a flat bench in front of a cable machine and set the pulley to a height slightly above the bench level.
2. Attach a rope handle to the cable and lie flat on your back on the bench with your head closest to the pulley.
3. Reach up and grab the rope with a neutral grip (palms facing each other), ensuring your arms are fully extended over your face.
4. Plant your feet firmly on the floor or the bench to stabilize your lower body.

How to do it

1. Exhale as you pull the center of the rope toward your forehead by flaring your elbows out wide to the sides.
2. As you pull, rotate your wrists so the ends of the rope move toward the bench on either side of your head.
3. Inhale as you slowly return the weight to the starting position with a controlled 2-3 second eccentric phase.
4. Maintain a steady tempo, ensuring the weight stack does not touch between repetitions.

Form checklist

• Keep your elbows high and wide, roughly aligned with your ears at the peak of the movement.
• Ensure your head and upper back remain flat against the bench throughout the entire set.
• Focus on pulling the rope ends apart rather than just pulling them down.
• Avoid shrugging your shoulders toward your ears; keep the shoulder blades depressed.

Pro tips

• Lead the movement with your elbows to maximize rear deltoid recruitment and minimize bicep dominance.
• At the peak of the contraction, imagine trying to touch the back of your hands to the bench to emphasize external rotation.

Make it harder

• Incorporate a 2-second isometric hold at the point of maximum contraction to increase time under tension.
• Perform a 'double-peak' contraction by pulsing slightly at the bottom of the movement before returning to the start.

Frequently asked

What muscles does the cable lying face pull work?

The cable lying face pull primarily targets the trapezius, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the cable lying face pull?

The cable lying face pull uses cable.

Is the cable lying face pull good for beginners?

Yes. The cable lying face pull is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius