Shoulders · Cable
Cable Lying Face Pull
How to do the cable lying face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set a cable pulley low and lie on your back on the floor or a bench with your head toward the machine. Grasp a rope handle with both hands, arms extended overhead toward the pulley, then pull the rope toward your face while flaring your elbows wide and high. Squeeze your shoulder blades, then control the return.
- 1Pull the rope toward your face and feel your rear delts and upper back
- 2fire
- 3Keep your elbows high and wide, squeezing your shoulder blades together
- 4Keep your trunk flat and stable so only your upper body moves
Common mistakes
- Do not arch your lower back off the floor to help the pull
- Do not shrug your shoulders or bend your wrists
- Do not let the rope snap back; control both directions
Muscles worked
The cable lying face pull mainly works the rear delts, with the mid traps, upper traps, lower traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
Kovo programs the cable lying face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.