Perfect Your Form with Face Pulls
Your shoulders take a beating. Whether it’s hammering heavy presses, benching big numbers, or just slouching at your desk all day—those joints deserve some TLC. Enter face pulls, the unsung hero of shoulder health and upper back strength.
When done right, this move will fix your posture, bulletproof your rotator cuffs, and build those rear delts you’ve been neglecting. Let’s get you dialed in.
Why Face Pulls Deserve a Spot in Your Program
This isn’t just an accessory lift—it’s a secret weapon. Face pulls strengthen muscles that support shoulder function while helping you look good doing it.
Here’s Why You Need Them:
| Benefit | What It Fixes or Improves |
|---|---|
| Shoulder Health | Strengthens rotator cuff muscles to reduce injury risk. |
| Posture Correction | Counteracts “forward shoulders” from slouching or pressing too much. |
| Rear Delt Development | Adds thickness to the back of your shoulders for a balanced look. |
| Scapular Stability | Enhances shoulder blade control for better pressing and pulling. |
| Upper Back Strength | Targets rhomboids, traps, and rear delts for a stronger upper back. |
Performing Face Pulls
Let’s get specific. Follow these steps to make sure you’re not just going through the motions but actually reaping the benefits.
- Set Up the Cable or Bands:
- Position the pulley at upper chest to eye level.
- Attach a rope handle (or use resistance bands secured to a sturdy anchor).
- Grip and Stance:
- Grab the rope with palms facing inward (neutral grip) and thumbs pointing back toward your face.
- Stand tall with your feet shoulder-width apart.
- Engage and Pull:
- Retract your shoulder blades (think: “squeeze a pencil between them”).
- Pull the rope toward your face, splitting it so your thumbs point behind you at the finish.
- Keep elbows high and out—don’t let them drop.
- Hold and Return:
- Pause at full contraction for 1-2 seconds.
- Control the rope back to start without letting the weight stack slam.
Key Cues to Nail It:
- “Pull with your elbows, not your hands.”
- “Keep your chest proud and shoulders down.”
- “Squeeze at the back like you mean it.”
Avoid These Common Mistakes
Face pulls are deceptively simple. Get sloppy, and you’ll miss the benefits—or worse, hurt yourself. Here’s what to avoid:
- Using Too Much Weight: If you’re leaning back or jerking the rope, you’re cheating. Drop the ego and lighten up.
- Letting Elbows Drop: Keep those elbows high to hit the rear delts and upper traps.
- Arching Your Back: Engage your core to avoid overextending the spine.
- Skipping the Pause: The magic happens when you hold the contraction. Don’t rush it.
Face Pull Variations to Keep Things Interesting
You’ve mastered the basics. Now let’s tweak the move to target muscles differently and keep your training fresh.
1. Seated Face Pulls
Sit on a bench to eliminate lower body movement. This isolates the upper back and shoulders.
2. Single-Arm Face Pull
Train one side at a time to correct imbalances and challenge stability.
3. Incline Face Pulls
Perform the move lying face-down on an incline bench. This variation keeps your torso locked in and emphasizes the rear delts.
4. Band Face Pulls with External Rotation
Add a “thumbs-up” rotation at the end for extra rotator cuff activation. Perfect for shoulder rehab or prehab.
Programming Face Pulls: When and How Often?
Face pulls are versatile—you can use them for warm-ups, accessory work, or even as a finisher. Here’s how to slot them into your routine:
Sets, Reps, and Frequency
| Goal | Sets x Reps | When to Perform |
|---|---|---|
| Shoulder Health | 3 x 12-15 reps | Warm-up or prehab session |
| Rear Delt Hypertrophy | 4 x 10-12 reps | After heavy pressing exercises |
| Posture Correction | 3 x 15-20 reps | Finish your upper body workouts |
Pro Tip: Use lighter weight and higher reps to maximize time under tension. This isn’t a max-strength exercise—it’s about quality movement and control.
How to Warm Up for Better Face Pulls
Prepping your shoulders before pulling ensures you get the most out of this move. Try these quick drills:
- Shoulder Blade Circles: 10 reps forward, 10 backward.
- Band Pull-Aparts: 2 sets of 12-15 reps to wake up the rear delts.
- Wall Slides: 10 slow reps to improve scapular mobility.
FAQs for Face Pull Newbies
Q: Can face pulls fix my rounded shoulders?
Yes! Consistently adding them to your program strengthens the muscles that pull your shoulders back into alignment.
Q: Are cables or bands better?
Both work. Cables offer consistent tension, while bands add variable resistance. Use what you’ve got.
Q: Should I do face pulls on shoulder or back day?
Either works. Place them after heavy pressing on shoulder day, or as an accessory move on back day.
Q: Can face pulls replace rows?
No—they’re complementary. Face pulls emphasize the rear delts and traps, while rows hit the lats more heavily. Use both for a complete upper back.
The Bottom Line
Face pulls are the move you didn’t know you needed. Whether you’re chasing healthier shoulders, better posture, or rear delts that pop, this exercise delivers. Keep the weight light, the form tight, and the squeeze hard. Your shoulders will thank you.
Now go grab that rope, line yourself up, and start pulling like you mean it.