Face pulls are a simple exercise that offers an effective fix for rounded shoulder posture, relief of shoulder and neck pain, and boosts shoulder stability and overall upper body performance. Adding multiple sets of face pulls into your workouts 2-3 days per week will make you feel and see the difference with your shoulders.
Face Pull Demonstration
Below is a video clip of a standing cable face pulls using the ANCORE functional/portable cable machine:
I’m gripping the ends of a tricep rope, leading with the elbows and pulling outside the ears. Face pulls aim to pull as far back as possible while squeezing the shoulder blades together and keeping the rest of the body calm. Include a brief pause with the hands outside the ears.
What are the Benefits of Face Pulls?
Benefits of face pulls include:
- Improved posture
- Reduced risk of injury
- Relieve neck and shoulder pain
- Increased range of motion
- Enhanced shoulder stability
- Restore muscular balance
- Develop upper body strength
- Improved aesthetics
- Boost athletic performance with overhead movements
Improved posture: Face pulls can help correct rounded shoulders and improve posture by strengthening the upper back muscles. You can reverse that turtle-like posture.
Increased upper body strength: Face pulls target multiple muscle groups: upper back, rear shoulders, and rotator cuff muscles. These muscles make a valuable contribution to upper body strength gains.
Reduced risk of injury: Strengthening the rotator cuff muscles can help prevent shoulder injuries, especially in athletes who perform overhead movements.
Enhanced shoulder stability: Face pulls can improve shoulder stability by strengthening the muscles that surround the joint, making it more stable and less prone to injury.
Improved muscle balance: Many people overwork their chest and neglect their upper back muscles, leading to muscle imbalances. Face pulls can help correct these imbalances by strengthening the upper back muscles.
Increased range of motion: Face pulls can improve your shoulder’s range of motion, making it easier to perform other exercises such as bench presses, overhead presses, and pull-ups.
Reduced neck and shoulder pain: Strengthening the upper back muscles with face pulls can help reduce neck and shoulder pain caused by poor posture or long hours of sitting.
Enhanced athletic performance: Strong upper back muscles and improved shoulder stability can translate into better performance in sports that require overhead movements, such as volleyball, basketball, and tennis.
Improved aesthetics: Developing a strong and defined upper back through face pulls can improve your overall physique and enhance your appearance.
Exercise Technique for Face Pulls
- Attach a rope or band to a high pulley on a cable machine or secure a resistance band to a sturdy anchor point.
- Stand facing the machine or anchor point, grasp the rope or band with a neutral grip (palms facing each other), or grip the end of a tricep rope.
- Step back to create tension.
- Keep your feet shoulder-width apart, engage your core, and maintain a slight knee bend.
- Pull the rope or band towards your face while keeping your elbows high and wide.
- Hands will finish outside the ears with the upper arm bone at shoulder height.
- Pause briefly at the end of the movement, then slowly return to the starting position.
Where in the Workout? Sets and Reps?
Face pulls can be scheduled in a workout as a warm-up or an accessory exercise. Personally, I prefer to slip Face Pull into my warm-up (prior to resistance training or metabolic conditioning efforts) or as part of a tri-set.
The reality is it’s less critical where you perform them in a workout and more important that you’re doing them regularly. If you own a cable machine or resistance bands, you can bang out a quick set of face pulls whenever. Just make sure you’re staying consistent for noticeable results.
The recommended frequency for face pulls is 2-3 times per week, with 3-4 sets of 10-15 reps per session.
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