What Are Face Pulls?
Face pulls are a rotator cuff exercise performed with cables or resistance bands that targets the rear deltoids and upper back muscles. Essential for counteracting poor posture and shoulder imbalances.
Proper Face Pull Form
Step-by-Step Guide
- Set cable machine to eye level with rope attachment
- Grip ends with thumbs facing up (neutral grip)
- Step back to create tension in the cable
- Pull rope toward face while spreading hands apart
- Squeeze shoulder blades together at end position
- Slowly return to start position over 3 seconds
Pro Tip: Imagine making a "double bicep pose" at peak contraction.
Top 5 Face Pull Benefits
- Strengthens rotator cuff muscles
- Corrects rounded shoulder posture
- Improves shoulder mobility/stability
- Balances front-to-back shoulder development
- Reduces risk of shoulder impingement
Common Face Pull Mistakes (With Fixes)
Mistake #1: Pulling to Neck Instead of Face
Fix: Aim for nose level with finished position
Mistake #2: Using Momentum Instead of Muscles
Fix: Reduce weight and focus on 2-second squeeze
Mistake #3: Elbows Dropping Below Shoulders
Fix: Keep elbows at 90° angle throughout movement
Face Pull Variations
- Band Face Pulls: Use resistance band anchored at eye level
- Seated Face Pulls: Perform on low row machine for stability
- Overhand Grip: Palms facing down for different activation
Face Pull FAQs
How heavy should face pulls be?
Use light-moderate weights (15-30 lbs for most people). Focus on perfect form over heavy loads.
Should I do face pulls on push or pull day?
Best performed on upper body/pull days after compound lifts like rows.
Can I do face pulls without cables?
Yes - use resistance bands or a TRX system as alternatives.
Conclusion
Face pulls are one of the most effective corrective exercises for modern desk-bound lifestyles. When performed 2-3x weekly with proper technique, they can significantly improve shoulder health and postural alignment. Start with 3 sets of 12-15 reps using controlled tempo.
