Cable Lying Face Pull exercise animation (Männlich)

Cable Lying Face Pull

Zielmuskel
—
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable lying face pull is a shoulder-focused cable exercise that trains the muscles across the back of the shoulders. Performed lying on the floor or a bench while pulling a rope or handles toward your face, the constant cable tension makes it a controlled way to build rear-shoulder strength and support healthy shoulder posture.

Cable Lying Face Pull: So führst du sie aus

  1. 1Set the cable pulley to a low position and attach a rope handle. Lie on your back on the floor or a bench, head toward the machine, with the cable running down toward you.
  2. 2Reach back and grip the rope with both hands using a neutral grip, palms facing each other.
  3. 3Extend your arms toward the pulley to take up the slack and feel tension across the back of your shoulders.
  4. 4Brace your core and keep your shoulder blades flat against the floor or bench.
  5. 5Pull the rope toward your face, leading with your elbows and flaring them out to the sides.
  6. 6Separate your hands as you pull, drawing the rope ends past your ears until your hands are level with your forehead.
  7. 7Squeeze the back of your shoulders for a brief pause at the top of the pull.
  8. 8Lower the rope under control back to the start until your arms are extended and tension is restored, then begin the next rep.

Technik-Tipps

  • Lead the pull with your elbows rather than your hands so the work stays in the back of the shoulders instead of your arms.
  • Use a lighter weight and a slow, controlled tempo — this is a precision movement, not a heavy strength lift.
  • Keep your wrists straight and neutral throughout so the rope tracks smoothly toward your face.
  • Pause and squeeze for a moment at the peak of each rep to maximize tension across the rear shoulders.
  • Keep your lower back and shoulder blades pinned to the surface so the pull comes from your shoulders, not body momentum.

Häufige Fehler

  • Using too much weight, which forces your arms and torso to take over and removes tension from the back of the shoulders.
  • Letting the hands lead instead of the elbows, which turns the movement into a biceps pull and reduces the rear-shoulder work.
  • Yanking the rope and using momentum, which sacrifices control and increases strain on the shoulder joint.
  • Cutting the range short and not pulling the rope all the way to your face, which limits the contraction you are training for.
  • Letting the weight stack slam back down between reps, which loses tension and stresses the shoulders at the bottom.

Häufig gestellte Fragen

What muscles does the cable lying face pull work?

It targets the muscles across the back of the shoulders. The lying position and constant cable tension keep the focus on the rear-shoulder area through the full range of motion.

Is the cable lying face pull good for beginners?

Yes. It is a light, controlled cable movement, so it is well suited to beginners building shoulder strength and learning to pull with the back of the shoulders rather than the arms.

How many sets and reps should I do?

Because this is a lighter accessory movement, 3 to 4 sets of 12 to 20 reps with a controlled tempo works well. Prioritize feeling the back of the shoulders working over adding weight.

Should I do this lying down or can I do a standing face pull instead?

Both train the back of the shoulders. The lying version changes the angle of pull and helps keep your torso still, while a standing cable face pull lets you load more weight and stand taller.

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