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§ L · Exercises · ShouldersUpdated 6/2026

Cable Lying Face Pull

Builds the rear delts and upper back while improving shoulder control. It helps with posture and stronger pulling exercises.

Muscle group
Shoulders
Equipment
Cable
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Back

How to perform

§ 02 · Steps
  1. 01

    Lie on your back on a bench or the floor with the cable positioned above your head and the cable aligned with your forehead.

  2. 02

    Grip the rope attachment or handle with a neutral grip, brace your core, keep your chest up, and maintain a neutral neck.

  3. 03

    Pull the handle toward your face while bringing your elbows out to the sides, pull your shoulder blades back and down, and perform a slight external rotation so your hands finish level with your ears.

  4. 04

    Hold a brief contraction at the top in your rear delts without letting your lower back lift off the bench or floor.

  5. 05

    Return the handle to the starting position under control and maintain tension throughout the entire range of motion.

Beginner's guide

§ 03 · Guide
What it works

Builds the rear delts and upper back while improving shoulder control. It helps with posture and stronger pulling exercises.

What it should feel like

You should feel it in your rear delts and around the shoulder blades, not in your neck or biceps. Keep your shoulders away from your ears.

Most common mistake

A common mistake is letting the elbows drop, turning it into a row. Keep your elbows high and use a weight you can control.

How to get started at the gym

§ 04 · SisuLift

Cable Lying Face Pull is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows high and aligned with your wrists so the movement doesn't turn into a row. Choose a weight that allows controlled external rotation and full shoulder blade retraction without your shoulders rising toward your ears.

The cable lying face pull isolates the rear delts and helps improve shoulder blade control.

More exercises: Shoulders

§ 06 · Same muscles

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