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Cable Prone Face Pull
A prone cable face pull variation targeting rear delts and upper back to improve shoulder health and posture; performed lying face down for added stability.
About Exercise
Equipment
Single Cable Machine, Rope Cable Attachment, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats, Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
7/10Upper Traps, Mid Traps
Lats
4/10Biceps
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position an incline bench facing away from the cable machine at eye level. Attach a rope to the high pulley and lie prone on the bench with arms extended forward.
- Grip the rope ends with palms facing in.
- Pull elbows back and high, leading with thumbs.
- Squeeze shoulder blades together at the end range.
- Rotate hands outward as you pull toward your face.
- Slowly extend arms forward to return.
- Keep neck neutral throughout.
Coaching Tips
Form Cues
- Lead with elbows high
- Squeeze blades together
- Thumbs point back
- Keep chin tucked
Breathing
Inhale during extension; exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
Pull until hands reach beside ears; extend fully without shoulder strain.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Use light weight to prioritize form
- Stop if pinching in rear shoulder occurs
Spotting
Not typically needed; self-spot with safeties if available.
Common Mistakes
- Using momentum to pull
- Shrugging shoulders up
- Flaring elbows out
- Hyperextending neck
When to Avoid
- Shoulder instability
- Acute neck pain
Flexibility Needed
- Shoulder external rotation
- Thoracic extension
Build Up First
- Basic cable pull proficiency
- Scapular control awareness
Also known as
Prone Face Pull, Lying Cable Face Pull, Prone Rear Delt Pull
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