Movement overview

The Lying Cable Face Pull is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on shoulder health and posture improvement.

Step-by-step cues

1. Set the cable pulley to a low position and attach a rope handle.
2. Lie down on a bench facing the cable machine, ensuring your feet are flat on the floor.
3. Grip the ends of the rope with an overhand grip, palms facing down.
4. Start with your arms extended in front of you, keeping a slight bend in your elbows.
5. Pull the rope towards your face by retracting your shoulder blades and bending your elbows outward.
6. Pause briefly when your hands are near your face, ensuring maximum contraction in the rear deltoids.
7. Slowly extend your arms back to the starting position, maintaining control of the weight.
8. Repeat for the desired number of repetitions.

Technical tips

• Focus on squeezing your shoulder blades together during each pull to maximize muscle engagement.
• Keep your core engaged to maintain stability throughout the movement.
• Avoid using momentum; perform each repetition in a controlled manner for optimal results.
• Ensure that your wrists remain neutral and do not bend excessively during the exercise.
• Breath out as you pull the rope towards your face and inhale as you return to the starting position.