Cable Lying Face Pull - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Lying Face Pull

Step by step instructions, muscle activation and variants for the Cable Lying Face Pull.

MediumRear shoulders

About this exercise

A face pull variation performed lying on your back, pulling a cable rope toward your face to isolate the rear deltoids and upper traps with minimal body sway. The supine position stabilizes the torso and removes momentum, making it an effective corrective and hypertrophy movement for the posterior shoulder.

How to Perform

  • Attach a rope to a high cable pulley and set a moderate weight
  • Lie on your back on the floor directly beneath or in front of the cable stack, with your head closest to the pulley
  • Reach up and grasp the rope with both hands using a neutral grip, arms extended toward the pulley
  • Retract your shoulder blades slightly and brace your core
  • Pull the rope toward your face, driving your elbows wide and back while keeping your upper arms horizontal
  • Hold briefly at the end of the movement, squeezing the rear deltoids
  • Slowly extend your arms back to the starting position under control

Muscle Activation

Primary
Rear shoulders
Secondary
Side shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Cable Lying Face Pull

The Cable Lying Face Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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