The Key Takeaways
1. Face pulling is a functional movement that strengthens the upper back, traps, shoulders and upper back.
2. This exercise, if done correctly, will keep your shoulders healthy. It will also protect them against injury while you go about your daily activities or work hard at the gym.
3. Continue reading to find out the proper form for face pulling, as well as tips and modifications.
Are you suffering from poor posture?
Do you notice that your shoulders curve towards the front when you are not seated?
Are you having trouble with your shoulder exercises or are you experiencing pain in your shoulders after or during your workout?
Pay attention to this article if you answered yes to any one of these questions. Face pulling is a compound exercise that can improve posture and shoulder mobility.
Face pulling can be done in the gym or at home with the right equipment. Today’s topic is:
* These are the most frequently asked questions about face pullings
* How to do them correctly
* How to do face pulling at home
* Modifications to an exercise
What Muscles Does Face Pull Work?
Face pulling is a compound exercise that strengthens the shoulder and upper back muscles. Specifically, the:
* Posterior deltoids
* Traps
* Rhomboids
* Infraspinatus, teres minor muscle of the rotator wrist
The elbow joint is flexed by the biceps, while the spine erector muscle stabilizes the lower back.
What are Face Pulls good for?
Face pulling is a functional movement that improves daily living.
This is especially important for people who work at a desk for long hours each day. Desk-users can have poor posture and forward-rounded shoulders.
Face pulling is a great way to strengthen your shoulders and improve your posture. Face pulls can be a great way of improving scapular stability and will help with other upper-body workouts.
Are Face Pulls Pushy or Pully?
Face pulls, as you might have guessed by the name of this exercise, are a pull exercise. These are great for adding balance to other push exercises in your upper body.
Face pulls can be easily added to any exercise program. Include the push/pull/legs leg split in your pull day. You can also include your legs in the finisher exercise if you are working on your legs.
Face pulling is a safe exercise to add into any workout. It promotes good posture and shoulder health. Injury is not a concern as long as you do them correctly and are careful about your weight.
This exercise can actually help prevent injury. So make sure you do it correctly and often.
Face Pulls with Proper Form
How do you do face pulls? Proper form, proper equipment, and the right weight are key to face pulls. Before we get to form, let’s discuss equipment.
Use the Right Equipment
Face pulling is best done using a cable machine with the rope attachment. You may need to increase the number of ropes depending on how long your arms are. This involves pulling the rope through, then clipping another rope to make sure you have enough.
Resistance bands are also an option for those who don’t have access or prefer to exercise at home. The band can be attached to a strong anchor or wrapped around a anchored stair rail. You can also tie the band to a sturdy anchor or loop it around a stair rail. Then, close the door.
This is the half-kneeling form, not the standing one that we will discuss below. This is a great option if your anchor point cannot be higher than your head while standing. Face pulls should not include dumbbells or any other weights. This functional exercise is only possible if the cable or band provides resistance.
Set up the cable machine/band so that it is above your head to complete the face pulling. You can also check the modifications section to find other solutions if this is not an option.
A weight should provide resistance to pulling on the band or rope, but not enough force to propel you forward. If the weight can’t keep you in place while you do your reps, it is too heavy.
This isn’t a power workout, but a functional exercise. Weight doesn’t really matter.
To properly perform the face pulling:
1. Hold the ropes with both hands, and stand in front of the machine. With your thumbs facing out, hold the ball end of the rope with an underhand grip.
2. You should maintain an athletic posture throughout the reps. Keep your feet hip-to-shoulder-width apart. Core engaged to stabilize your upper body. You can also use a split stance if it is more comfortable.
3. The ropes should be positioned so that the cable is straight and the weight is not yet lifted. Your arms should be straight ahead and at your face.
4. Start by stretching your shoulders and pulling the rope towards your face.
5. Continue pulling the rope back. Your hands should move beyond your ears and elbows.
6. Continue pulling the rope till your hands reach your ears. But don’t let the rope touch your face.
7. For a second or so, squeeze your shoulders and then move your hands back into the original position.
8. Before you start the next rep, make sure to reset your shoulders.
Do two to three sets with eight to fifteen reps each. This depends on whether this is part of your routine or a finishing move. You can take as long as two minutes between sets, depending on how you need it.
Tips for Face Pulls Success
Face pulls are best done correctly to reap the maximum benefits. These tips will help you succeed in your face pulls.
1. Anchor Point Matters
You might have seen people pulling their faces from the ground with an anchor point other than overhead. You can pull from your chest, face, or lower.
An incorrect anchor pointThis is a bad way to anchor the cable. These things can happen if you anchor your cable lower than the rest.
* Greater risk of shoulder injury
* Your shoulder does not rotate fully externally
* As your arms are pulled up and forward, your back will turn
You can anchor the band lower if you are using a cable. Keep in mind, however, that you will need a lighter band to anchor the anchor. Also, you should start with your arms bent and not straight out. This is the middle of the movement.
2. Take Care of Your Grip
It is crucial to use the right grip when attaching the rope. It is better to hold the rope attachment with an underhand grip than an overhand one. Place your thumbs on the ropes and touch the ends.
Overhand grips can cause your shoulders and neck to rotate. This can lead to injury. The face pull will also cause you to lose some motion.
3. It all starts with the name
You are pulling the rope to pull your face. To travel beyond your face, you must start at a high place and bring the rope down. As you engage each muscle group, the ends of your rope should reach past your ears.
Also, your elbows should not be in front of your elbows. Allowing your elbows to lead internal rotation of the shoulders will not be the desired external rotation.
As you pull, you will be bringing your back muscles and shoulder blades closer together. As you pull, your chest will open up.
You can find the modifications below to improve your form if you are having difficulty with it.
There are options if you’re unable to pull the face with perfect form, as described above.
Lying Face Pull
This move works well if you don’t have an anchor high enough or struggle with leading with your hands.
Place the cable machine at a low or mid-level level. Then, lie down on the ground with your knees bent. Follow the instructions above to hold the ropes the same way as in the standing face pull.
You can practice bringing the rope back using your hands. This move can be done with your elbows facing outward and the rope endings towards your face.
Handless Cable Face Pull
John Rustin, personal trainer, demonstrates the nuanced technique. This modification is great for anyone who doesn’t have the grip strength to pull a standing face.
Instead of using the rope attachment to attach the cable machine to it, use a closed medium resistance band to connect it. From the bottom, bring your palms to the top and place your hands on the loops at the ends. As you perform the steps for the face draw, let your hands rest on the band.
The video above will give you a visual of this face-pulling alternative.
High Face Pull
After mastering the face pull, add an additional movement to activate the lower traps.
Once you have pulled the rope backwards, raise the rope and squeeze your back muscles. The arm raise requires you to be stronger but is worth it if your trap activation needs are lower.
Face Pull Alternatives
These are some other exercises that target the same muscle groups.
* Pulldown for Lat
* Dumbbell row
* Pull-ups
* Standing rear delt cable flyes
* Band pull-aparts
* Smith machine pull ups
For the perfect push-pull combination, superset your face pull with pushups if you are doing the push/pull/legs Split.
Last Thoughts
Face pulls can be a great exercise for improving shoulder health. These can be used as a finishing exercise, part of your pull day, or for your upper body.
Before you start, make sure that your grip, stance and anchor levels are correct. Externally rotating your shoulders is better than internal rotation. For best results, you should avoid rounding your back and using too much weight or resistance bands.
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Are you a fan of face pulls? Are you using them as a pull exercise? Please share your thoughts in the comments.
Disclaimer: Old School Labs and COSIDLA Inc. products are not necessarily endorsed by the companies or individuals mentioned. All programs are provided only for illustration. Before changing or beginning any exercise, nutrition, and/or supplementation program, consult your physician, personal trainer, and nutritionist.
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