![]() ![]() Performing an additional arm raise at the end point of the movement helps involve the lower traps. Performing it on the floor will help you ensure your hands are beating the elbows to the end point of the movement. There are two modifications for the face pull that will help you get more out of the exercise.The best grip position for the face pull is underhand, and you want to make sure that the rope or band is traveling toward your face, not anywhere else.A square stance is the best and most athletic position for the face pull because it makes it difficult for you to overload the exercise and forces you to use your balance and strength.You want to create external rotation and elevation of the shoulder and avoid internal rotation with elevation, which is dangerous for the shoulder. To correctly perform the face pull you need to set a high anchor point and perform the exercise from a high to low position.The problem is that most people perform face pulls incorrectly. Face pulls help improve posture and strengthen chronically weak muscles in the back and shoulders.Squeeze, hold, raise up if you’re going to, come down, and rest. If you’re going to do 12 reps of these, make sure it’s 12 sets of 1.Įvery single one of them has to be a good, solid contraction. What about sets and reps? Let’s put it this way. You’re trying to strengthen weak muscles that are being compromised by over-dominant anterior chain muscles. You just want to load it enough to get a meaningful contraction in the muscles we’re trying to target. This is NOT a power move or an opportunity to demonstrate your strength. However, you also don’t want to load it so much that you need extra momentum or a backward lean in order to move the weight. This isn’t a corrective exercise so you don’t want to be limp with the cable. The right weight is not so heavy that it’s pulling you forward, but not so light that the exercise becomes ridiculous. This will come in even handier when we look at how NOT to perform this exercise!Ī lot of people ask me how heavy they should load their face pulls and how often they should perform them. Here’s a graphic that shows the muscle groups that that we are trying to target when doing the face pull. ![]() Then, I’ll do a complete break down of the Face Pull exercise for you and show you the best:īasically, everything you need to know including all the details of proper face pull form to ensure you get the benefits from the powerful face pull exercise!īecause if you make just a single common mistake in your face pull workout, not only will you NOT reap the benefits, you can actually do more harm than good! The face pull is a simple exercise to perform, but the problem is that most people do it (and even teach it) completely wrong!įirst I’ll show you proper form for the traditional cable Face Pull with my preferred option of adding on a trap raise. It will also help support the shoulder joints thanks to the extra rotator cuff work it entails. The face pull is a great pull exercise to help strengthen the muscles of the shoulders and upper back including lower traps, rear delts and rotator cuff that will offset the pulling work that you are doing in the rest of your workouts. ![]() When you train your chest, triceps, shoulders, or even your abs, you are inadvertently feeding into a front to back imbalance that is not only costing you a chance to have muscle symmetry but to maintain healthy joints and muscles in the process. Worse yet, most people in the gym are doing a lot of pushing exercises and not nearly enough pulling (unless they’re using an ATHLEAN-X program of course!) They help strengthen the chronically weak muscles in our upper body that get stretched out all day as we sit in a slumped position at the computer or driving our cars. Face pulls help strengthen the chronically weak muscles in our upper body that get stretched out all day as we sit in a slumped position at the computer or driving our cars.įace pulls are one of the best corrective exercises to help fix poor posture and shoulder dysfunction.
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