Cable Lying Face Pull
Strengthen your upper back & shoulders with Cable Lying Face Pulls! Improve posture and build muscle with this effective exercise.
The Cable Lying Face Pull is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: exercise bench, rope attachment and cable machine.
Required Equipment
Cable Lying Face Pull Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Cable Lying Face Pull Variations and Alternatives
How to do the Cable Lying Face Pull
ExerciseName: Cable Lying Face Pull<br>1. Set up a bench in front of a cable machine with the pulley adjusted to a high position.<br>2. Attach a rope handle to the cable.<br>3. Lie face-up on the bench with your head near the pulley and your feet flat on the ground for stability.<br>4. Reach up and grab the rope handle with both hands; your palms should be facing each other.<br>5. Keep your elbows slightly bent as you pull the rope towards your forehead, pulling apart the rope as you do so.<br>6. Squeeze your shoulder blades together and focus on using your rear deltoids to move the weight.<br>7. Hold the peak contraction for a moment, then slowly return the rope to the starting position while controlling the weight.<br>8. Make sure to maintain a stable posture on the bench throughout the exercise without arching your back.<br>Repeat for the desired number of repetitions and sets, making sure to keep the movements controlled and precise to avoid using momentum.
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Cable Lying Face Pull FAQs
What muscles does the Cable Lying Face Pull work?
The Cable Lying Face Pull mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Cable Lying Face Pull?
Exercise bench, rope attachment and cable machine.
Is the Cable Lying Face Pull a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Lying Face Pull go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Lying Face Pull variations and alternatives?
Similar exercises include the Band Face Pull, Cable Half Kneeling Face Pull, Cable Rope-Handle High-Pulley Pull and Cable Lying Upright Row.
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