# Lying Face Pull With Cable - Canonical: https://fitwill.app/el/exercise/7591/cable-lying-face-pull/ - Media ID: 7591 - Primary muscle: Ώμοι - Body part: Ώμοι - Equipment: Μηχανή Καλωδίου - Video: https://fitwill.app/videos/7591/cable-lying-face-pull.mp4 ## Description The Lying Face Pull with Cable is a face pull performed in a supine position on a flat bench, with the head pointing toward a high cable pulley. Instead of standing or kneeling as in the classic face pull, you lie on your back and pull the handle from above down toward your face, letting gravity and the cable's angle load the rear shoulders and upper back through a slightly different path. Because the bench supports the torso and removes the need to hold your body position, it is easier to maintain strictness in the movement than in the standing version. The main work is done by the rear deltoids, with strong assistance from the middle and lower trapezius, the rhomboids, and the external rotators of the shoulder. The biceps and forearms contribute as the elbows bend, while the triceps help control the arm as it returns to the starting position. For those whose training is pressing-heavy — bench press, shoulder press, push-ups — this pull balances all that pressing volume and supports healthy shoulder mechanics. Setup matters here more than in most cable exercises. The bench must be positioned so that the cable runs roughly over your forehead when the arms are extended, because a cable entering too high or too low changes the resistance angle mid-rep and can pull the shoulders out of position. Keep your head and upper back in contact with the bench and your feet firmly on the floor so the torso remains stable while the arms do the work. Execution is straightforward but easy to rush. Start with the arms extended toward the pulley, pull the handle down toward your face or forehead by driving the elbows wide and back, then pause briefly at the closest point before letting the arms return above your head with control. The elbows should stay high and flare outward rather than dropping toward the torso — this is what separates the face pull from a triceps extension or a pullover. This variation suits trainees who want targeted rear delt and upper back work without standing, those who feel standing face pulls more in the lower back or legs, and anyone using a cable tower with limited floor space. It also works well as a finishing exercise at the end of a shoulder or upper body day, where light weight and higher reps get the most out of the small muscles around the shoulder blade. Keep the load modest. The rear deltoids and rotator cuff are small muscles, and the supine position leaves you no other body area to borrow strength from. If the weight pushes your head off the bench or makes the elbows drop, the set is over. ## Οδηγίες 1. Set the pulley of the cable tower to the highest position and attach a rope or a short straight bar. 2. Place a flat bench so its long axis points away from the machine, with the head end directly under the pulley, then lie supine with your head close to the cable's line. 3. Grip the handle with both hands and extend your arms straight up toward the pulley so the cable runs over your forehead; place your feet on the floor on either side of the bench. 4. Brace your trunk lightly and keep your head, shoulders, and hips in contact with the bench before starting the pull. 5. Start the rep by pulling the handle down toward your face or forehead, leading with the elbows and letting them flare wide out to the sides. 6. Complete the pull with the handle near your face, elbows bent and pointing outward, and squeeze the shoulder blades together for a moment. 7. Return slowly, letting the arms travel back above your head until they are almost extended and you feel a light stretch in the rear shoulders. 8. Exhale as you pull toward your face and inhale as the arms return above your head. 9. Complete the set, release one hand at a time and sit up carefully to avoid the cable's recoil. ## Συμβουλές & Κόλπα - Position the bench by trial before adding weight: when the arms are extended, the cable should pass over your forehead, not your chest or behind your head. - If your elbows drop toward your ears or your torso, the set turns into a triceps extension or pulldown — cue yourself to pull the handle toward your face, not your chest. - Use a grip with thumbs pointing back or a neutral grip on the rope and pull the handles toward your ears; this naturally favors external rotation and the rear deltoids. - A common mistake is lifting the head off the bench to shorten the pull. Keep the back of your head down and accept a slightly shorter range. - Do not fully extend the elbows at the top of each rep; keeping the elbows slightly bent protects the joint and maintains tension on the target muscles. - Since you are lying down, you cannot see the handle's path — occasionally film a set or have someone check that the path stays over your face and doesn't drift toward your chest. - Start with less weight than you think you need. The first rep of a lying face pull often feels easier than the last, because the stretch position is where technique breaks down. - Pause for one to two seconds at the face with the shoulder blades squeezed; the pause benefits the rear deltoids and middle trapezius more than adding another plate. - If the bench slides, anchor it against the tower frame or add weight plates around its base so it can't drift toward the stack. ## Συχνές Ερωτήσεις ### Which muscles does the Lying Face Pull with Cable work? The rear deltoids are the primary movers, supported by the middle and lower trapezius, the rhomboids, and the external rotators of the shoulder. The biceps and forearms assist as the elbows bend. ### Why do the Lying Face Pull with Cable lying down instead of standing? The bench removes the need to brace against the pull with the legs and lower back, so it is easier to isolate the rear deltoids and upper back. It also changes the cable's angle slightly, which some trainees find more comfortable for the shoulders. ### During the Lying Face Pull with Cable, should my elbows flare out or stay tucked? They should flare wide out to the sides and stay high, roughly in line with or above your shoulders. Tucked elbows turn the movement into a triceps extension and remove the work from the rear deltoids. ### Exactly where should I pull the handle? Pull it toward your face or forehead so the handles end beside your head or just above it. If the handle ends near your chest, you have turned the rep into a pulldown. ### Is the Lying Face Pull with Cable suitable for beginners? Yes, as long as the weight is light. The bench gives beginners more stability than the standing face pull, so they can learn the elbows-out pulling pattern without fighting for balance. ### What weight should I use for the Lying Face Pull with Cable? Choose a load you can control for 10 to 15 reps while keeping your head and upper back on the bench. If the weight pulls your head forward or the elbows drop, reduce it. ### During the Lying Face Pull with Cable, my lower back arches off the bench — is that a problem? A small, natural arch is fine, but if the ribs flare and the back lifts, place your feet firmly on the floor, brace your trunk lightly, and bend your knees slightly with your feet flat. ### Can I substitute the Lying Face Pull with Cable with another exercise? Standing or kneeling face pulls with cable, face pulls with resistance band, and bent-over rear delt rope pulls all train the same pattern. The lying version is simply the most supported of all. ### Is it safe to do the Lying Face Pull with Cable with a shoulder issue? The movement is generally shoulder-friendly because it trains external rotation and scapular retraction with light load, but if you have a current or recent shoulder problem, first get clearance from a qualified professional and start with a very light weight. ### How many sets and reps of the Lying Face Pull with Cable should I do? Two to four sets of 12 to 20 reps work well, usually at the end of an upper body or shoulder session. The muscles involved respond better to higher reps and controlled tempo than to heavy loads.