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All exercises

Cable lying face pull

Intermediate

Cable lying face pull is a compound cable exercise for the rear delts, also working the upper back and traps.

What it works

Primary muscle

Rear delts

Also works

Upper backTraps

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Put a flat bench under a high pulley with a rope attached and lie on your back with your head beneath the cable.
  2. 2Take one end of the rope in each hand, palms facing in, and start with your arms straight above your chest.
  3. 3Pull the rope towards your forehead, driving your elbows out to the sides and spreading the rope apart.
  4. 4Finish with your hands beside your ears and your shoulder blades squeezed together, elbows flared in line with your shoulders.
  5. 5Straighten your arms slowly back to the start without letting your shoulders lift off the bench.

What to do instead

  • Cable face pullCable
  • Band pull-apartResistance band
  • Cable supine reverse flyCable
  • Lever seated reverse flyMachine
  • Suspended reverse flyBodyweight
Logged today · 90 seconds restCable lying face pull

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