Face Pull

Face Pulls are an excellent exercise for strengthening the upper back, shoulders, and especially the **rear deltoids**. This exercise is highly recommended for improving posture and shoulder stability as it counteracts the effects of forward hunched shoulders caused by prolonged sitting or poor posture. Face Pulls are often used in rehabilitation settings, as well as in strength training routines.

Correct form and technique

Follow these steps to ensure proper form when performing a face pull:

  1. Set up the cable machine : Attach a rope handle to the cable machine and adjust it to chest or face height.
  2. Grab the rope : Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands using a neutral grip (palms facing each other).
  3. Position your body : Take a small step back so that there is tension in the cable. Tighten your core muscles and keep your chest up.
  4. Pull the rope towards your face : Guide the movement with your elbows, and pull the rope towards your forehead while keeping your upper arms parallel to the ground. The elbows should be bent outwards, and the shoulder blades should be pulled together (squeeze them together).
  5. Return to starting position : Slowly extend your arms back to the starting position while maintaining control.

Repeat for the desired number of repetitions. Remember to keep your movements controlled and avoid using momentum.

Common mistakes

Here are some common mistakes people make when performing face pulls:

  • Excessive flaring of the elbows : Although the elbows should be bent slightly outwards, excessive flaring can cause strain on the shoulders. Keep your elbows in line with your shoulders.
  • Excessive reclining : Some people lean back too much, which makes the exercise less effective. Maintain a stable, upright posture throughout the movement.
  • Using momentum : Avoid going too fast and rely on momentum. Keep the movement slow and controlled to fully engage the muscles.

Modifications and variations

If you're a beginner or want variations, try the following:

  • Face pull with elastic band : Use an exercise band instead of a cable machine. Attach the elastic at face height, and follow the same movement pattern. This is a great option for home training.
  • Seated Face Pull : Sit on a bench to reduce the chance of using momentum, and focus fully on your upper body and form.
  • One-arm face pull : Perform the exercise with one arm at a time to increase the difficulty and work on muscular imbalances.

Repetition areas and sets

A good starting point for face pulls is 3 sets of 12-15 repetitions. This gives you the opportunity to focus on form and muscle activation. If you are more advanced, you can increase the weight and aim for 8-10 repetitions per set.

Breathing tips

Focus on exhaling as you pull the rope towards your face, and inhaling as you return to the starting position. This helps you stabilize your core muscles and maintain control throughout the movement.

Video demonstrations

This video offers a female-specific demonstration of how to properly perform a face pull, paying attention to posture and form.

Another option is seated face pulls, which help eliminate momentum and focus more on muscle activation.

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