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Cable Prone Face Pull
A cable exercise performed prone on an incline bench, targeting the rear deltoids and upper back. It uses external rotation and scapular retraction to improve shoulder stability and posture.
About Exercise
Equipment
Incline Bench, Rope Cable Attachment, Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps
Accessory Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps, Upper Traps
Biceps
4/10Brachialis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Position an incline bench facing the cable machine. Set the pulley at chest height using a rope attachment. Lie prone on the bench with your chest supported, grasping the rope handles with a neutral grip.
- Brace your core and initiate the pull by actively retracting your shoulder blades.
- Pull the rope handles toward your face, keeping your elbows high and wide.
- Externally rotate your shoulders, aiming to separate the rope ends past your ears.
- Squeeze the rear delts and upper back intensely at peak contraction.
- Slowly extend your arms back to the starting position under control.
Coaching Tips
Form Cues
- Elbows high and wide
- Pull to the nose
- Squeeze the shoulder blades
- Rotate hands outward
Breathing
Inhale while returning the rope to the start; exhale and brace as you pull the rope towards your face.
Tempo
3-0-1
Range of Motion
Begin with arms extended but elbows slightly soft. Pull until the rope handles are beside the ears and the rear deltoids are fully contracted.
Safety
Safety Notes
- Use moderate weight to prioritize strict form and muscle contraction.
- Maintain a neutral spine; avoid arching or rounding the lower back.
- Stop immediately if you experience sharp pain in the shoulder joint.
Spotting
Not recommended. This is an accessory movement; use appropriate weight and prioritize form over load.
Common Mistakes
- Using momentum or excessive weight
- Allowing the elbows to drop low
- Shrugging the shoulders towards the ears
When to Avoid
- Acute shoulder impingement
- Severe rotator cuff injury
Flexibility Needed
- Sufficient shoulder retraction range
Build Up First
- Basic mind-muscle connection for rear deltoids
Also known as
Lying Face Pull, Prone Cable Rope Pull, Incline Face Pull
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