What is the Face Pull Exercise?

The face pull is a horizontal pull exercise that targets the rear deltoids, traps, and rotator cuff muscles, making it essential for balancing out shoulder strength and preventing injuries. Whether you're an athlete, a desk-bound professional, or just someone looking to improve their posture, the face pull can be incredibly beneficial. In today's world, where many of us spend hours hunched over computers and smartphones, exercises like the face pull are more important than ever. They help counteract the negative effects of poor posture, such as rounded shoulders and forward head posture. By strengthening the muscles that pull your shoulders back, face pulls can help you stand taller and look more confident.

Build muscle & lose weight fast with Flex.

Available on iPhone + Apple Watch

How-to Do Face Pulls

Set the cable to shoulder height. Hold the cable with an overhand grip.
Slightly lean back, then pull the rope towards your head while rotating your shoulders upwards and backward. Briefly hold.
Reverse the motion in a slow, controlled manner.

Muscle Worked

Primary Muscle Groups

Traps

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Shoulders

Your shoulders are ball-and-socket joints which connect your arms to your torso

Upper Back

Lie on the floor and place a foam roller below your traps and above your shoulder blades.

Secondary Muscle Groups

Forearms

The forearms help you grip objects and move your hands, wrists and fingers

Middle Back

The middle back helps you rotate your torso

Pro Tips

Engage Your Core: Keeping your core muscles tight throughout the exercise not only stabilizes your body but also ensures that the focus remains on the upper back and shoulders.
Mind the Weight: It's tempting to load up on weight, but face pulls are all about form and muscle activation. Start with a manageable weight and gradually increase as your form improves.
Head Position: Keep your head neutral, avoiding any forward or backward tilting. This helps maintain proper alignment and reduces the risk of neck strain.

Equipments

Cable Machine

This pulley machine attaches to a steel frame and offers weighted resistance for pulling exercises

Benefits of Face Pulls

Improved Posture: Regularly incorporating face pulls can help correct rounded shoulders and improve overall posture, making you look taller and more confident.
Enhanced Shoulder Health: By strengthening the rear delts and rotator cuff, face pulls contribute to better shoulder stability and functionality, reducing the risk of injuries.
Balanced Upper Body Strength: This exercise helps balance out the anterior and posterior muscles of the upper body, which is crucial for overall muscle development and injury prevention.
Injury Prevention: Strengthening the muscles around the shoulder joint can help prevent common injuries, especially those related to overuse or imbalance.

What is the Face Pull Exercise?

How-to Do Face Pulls